Freedom WOD Classes
Warm Up: 10 Mins
:30 Broad Jumps
:30 Box Step Ups
:30 Jump Rope
High Knees down and back
Butt Kicks down and back
Inchworms – down only
Intervals: 16 Mins
Every 4:00 x 3 Rounds:
.7/.6 Mile Bike
*Alternate with a partner if needed. 2:00 cap per round
Metcon: 16 Mins 16 Min EMOM: Min 1: 12 T2B / Knee to Elbow Min 2: 12 Box Jumps 24/20 Min 3: 50 DU or :45 Min 4: Rest
Functional Bodybuilding Class
Week 1
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps
Ladies Hour:
Warm Up: 10 Mins
2 Rounds
30 sec Jump Rope
5 Strict K-2-E
10 Mountain Climbers
Then
2:00 /side Couch Stretch
Strength: 8 Mins
2 Rounds
40 Seconds On / 20 Second Off
Reverse Crunch
Hollow Rocks or Holds
Hollow Mountain Climbers
Plank Crunches (video) or Plank Hold
Metcon: 12 Min
12 EMOM
Min 1: 12 Sit Ups
Min 2: 15 KB Swings
Min 3: ME Jump Ropes
