Happy New Year! Have fun with the wod today and stay safe tonight!
Freedom WOD Classes
Warm Up: 3 Mins
1:00 Jump Rope
:30/Side World’s Greatest Stretch
15 Air Squats
Bodybuilding: 30 Mins
Then 6 Min AMRAP per station
1. 15 Hamstring Curls
2. 15 Quad Extensions
3. Superset – 8 / Side: Cable Rear Delt Fly + Lateral Cable Raise
4. 10-12 Lat Pull Down
5. 10-12 Low Row
*Don’t rotate or stop before 6 Mins unless you perform 3 sets
Metcon: 14 Min Cap
For Time:
10-1 Push Ups OR Bench Press (body weight or 135/95)
1-10 Pull Ups OR C2B
Functional Bodybuilding Class
Week 2
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks
20 Sec Straight Leg Hip Lift
20 Sec Rest
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown
ME Bar Row (like ring rows but with a bar)
