Freedom WOD Classes
Warm-Up: – 5 Mins
Athlete Choice Mobility – PVC ROM, Cat Cows, etc
Bodybuilding: 32 Mins
4 Stations – 8 Min AMRAP at each
Coaches preset stations up around the gym based on cone color
Up to 4 athletes at each station
2-3 Sets per station.
*One person at each station (including rest) and go conga line style. Rotate when everyone finishes.
Station 1: – Yellow Cones – place cone at separate locations
8 / Side Back Rack Box Step Up – choose height and weight
10 Heavy quad extensions + 10 lighter
Station 2: – Green Cones
10 Bench Press
12 Lat Press Downs
15 Tricep Extensions
Station 3: – Orange Cones
5-8 Strict Pull Ups – as hard as possible. Weighted, bands, lat pull down
12 DB Pull Over Extensions – focus on tricep extension
10 / Side Single Arm Cable Row
Station 4: Foam Roller (no more colors)
10 Seated DB Shoulder Press
8 / Side Back Rack Lunges
10 DB Rear Delt Fly – Video at 1:30
Metcon: 7 Min Cap
3 Rounds For Time:
15 Wallballs 20/14 OR Thrusters 45/35
8 Burpee Broad Jumps
*Optional and no substitutes. Max Rep Muscle Ups until cap
Functional Bodybuilding Class
Thursdays
Shoulder Day
Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top.
Decline Cable Flys ASCENDING
4 Sets 15 Reps Ascending in Weight (1pin)
Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement.
High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together.
Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top
Super Set
3 sets
30 +reps Decline press
Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with.
Then move right into db push ups.
Ladies Hour:
Warm Up: 5 Mins
2 Rounds
8 Shuttle Burpees
3/Side Over Unders
4 Inchworms w/ ab stretch
Strength: 12 Mins
4 Round Rotating Tabata :30/:15 – Video for all movements & Variations
Rotating Planks
V-Sit Slides OR Sit Up Slide
Crossbody Mountain Climbers
Candlestick to Jump or to Sit Up
Metcon: 12 Mins
4 Rounds: 1 Minute at each station
Ball Slams
Burpee Double Push Up
Sit Ups
