Freedom WOD Classes
Warm Up: 5 Mins
2:00 Min Jump Rope Practice (Singles, DU, Crossover)
10 Snatch Grip Deadlift
10 Hang Power Snatches
10 Back Rack Push Press
90 sec /side lax ball lats
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 12-15 Reps
Cable or Banded Lat Pull Down W/PVC Pipe
Cable or Banded Triceps Extension video
Cable or Banded Lat Press Down video
90 seconds rest between sets
***Utilizing a band is just as effective as cables. One might even say better in the fact that the band will increase the resistance through out the movement where as the cable will remain the same. Place a PVC pipe between a band that is suspended on a higher pull up bar to create the movements above.***
Station 2
Super Set:
2 sets x 15-20 Reps
DB Pendlay Row video or Barbell Pendlay Row video
DB Lat Pullover video
*90 seconds rest between sets
Metcon: 12 Min Cap
12 Minute AMRAP
12 Snatch Grip Deadlift 95/65 Scaled 65/45
9 Hang Power Snatch
6 Snatch Grip Back Rack Push Press video
50 Double Unders or Singles
Functional Bodybuilding Class
Tuesday
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
Session 2: 60 Mins
Shoulders Day
Buffet Style Side Lateral Giant Set
3 Sets x 20 reps at each
20 Partial Side Lateral Raises (bottom)
20 Full ROM Side Lateral Raises
20 Partial Side Lateral Raises (top)
Slow on all the movements No swinging or bouncing
Around The World Super Set
3-4 Sets
20 Reps DB “T” to “I” (lateral head focus)
perform on an incline bench
Fucked From the Middle Bus Drivers
2 Sets x 100 Reps
Turn Left + Turn Right = 1 Rep
pick a weight that will make you have to break this up into 4 sets (rest is just long enough to breath and reset)
Dual Cable Giant Set
3 Sets x 20 Reps at each
Thumbs Up Side Lateral Raises (“T”)
Bent Over Rear Raises
Standing Shoulder Level Rear Shoulder Fly’s
High Rear Delt Cable McDonald Flys
MomFit:
Warm Up: 4 Mins
Warm Up: 10 Mins
2 Rounds
50′ shuttle jog down and back
8 Burpees
50′ shuttle jog down and back
8 DB Deadlift
50′ shuttle jog down and back
8 Strict Knee Raises
Mobility: 5 mins
2 mins /side Couch Stretch
Rotational Core 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: 15 min Cap
For Time
10-8-6-4-2-2-4-6-8-10 Reps of:
Alternating DB Burpee Deadlift video
Knee-2-Elbows
50′ shuttle sprint down and back at the start of each round.
Example:
Shuttle sprint
10 Alt DB Burpees DL
10 K-2-E
Shuttle Sprint
8 Alt DB Burpees DL
8 K-2-E
Crew Team:
Warm Up: 4 Mins
2 Rounds :30 Each
High Knees
Butt Kicks
Sit Ups
Burpees
Mobility:
2 min /side Couch Stretch
Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
V-Ups or Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise
Metcon: 23 Min
“Team Graffit”
23 Min AMRAP Team of three
10 Burpee Box Jumps Overs 24/20
20 Sit Ups
.3 Bike or 200M Run
In Teams of 3
All athletes will work at the same time. Once the reps/distance have been completed athletes will rotate. You may not rotate to the next stations until everyone has completed the reps for the station.
A rounds is completed = all athletes have returned to their original station.
