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Freedom WOD Classes
Warm Up: 7 Mins
4 Round Air Squat Tabata :20/:10
1:00 Hip & Ankle Opener
10 Wall Glides
10 Cuban Rotations
10 Hang Clean High pulls
10 Power Clean
Strength: 12 Mins
6 Min EMOM
Odd: 15/12 Cal Bike / Row
Even: 3 Clean & Jerks – Heavy Singles
Metcon:Â 15 Min Cap
2 Rounds For Time:
24 Back Rack Lunges 95/65
24 T2B
24 MB Clean 20/14
24 Push Press 95/65
Post WOD Stretch: 6 Mins
Coach Lead
Functional Bodybuilding Class
Week 4
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 30 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 MinsÂ
Arms Day
Cable Rope ExtensionsÂ
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =Â holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into:
Cable Straight Bar CurlsÂ
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =Â holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Rope ExtensionsÂ
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =Â holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Straight Bar CurlsÂ
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =Â holding the rope/weight your not allowed to let go until all reps have been completed)
TriFucta giant set
3 sets x 20/20/Failure
EZ Bar Seated French Press
EZ Bar Skull Crushers
Close Grip EZ Bar Bench Press (slow)
(perform 20 french press / 20 skull crushers / max effort to failure close grip press)
BiFucta giant set
3 sets x 20/20/20
DB Seated Curls Partials (top to half down)
Incline DB Curls
Standing DB Curls w/ exaggerated lean (ask me for a demo)
Biceps Giant Set
1 Set
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
No Rest Move Right Into: (this is not a typo)
Tricep Giant Set
1 Set
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Repeat above for one more set of each giant set bicep to tricep
Crew Team
Warm Up: 7 Mins
4 Round Air Squat Tabata :20/:10
1:00 Hip & Ankle Opener
10 Wall Glides
10 Cuban Rotations
10 MB Clean High Pulls
10 MB Cleans
Strength: 12 Mins
8 Min EMOM
Odd: 12/10 Cal Bike
Even: 10 Goblet Squats
Metcon:Â 15 Min Cap
2 Rounds For Time:
24 Goblet Lunges
24 Sit ups
24 MB Cleans
24 Push ups
