Freedom WOD Classes
Warm-Up: – 5 Mins
While coach explains new bodybuilding:
PVC ROM, Cat Cows, etc
Bodybuilding: 32 Mins
4 Stations – 8 Min AMRAP at each
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:
8 / Side Back Rack Box Step Up – choose height and weight
10 Heavy quad extensions + 10 lighter
Station 2:
10 Bench Press
12 Lat Press Downs
15 Tricep Extensions
Station 3:
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:
10 Seated DB Shoulder Press
8 / Side Back Rack Lunges
10 DB Rear Delt Fly – Video at 1:30
Metcon: 6 Mins
6 Min AMRAP
5 Deadlifts 225/155
5 C2B Pull Ups
5 Burpees
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: 10 Mins
2 Rounds
30 sec Push Ups
30 sec Ring Rows
30 sec Mountain Climbers
Then
2:00 /side Couch Stretch
Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise
Metcon: 15 Min Cap
Buy In 35 Sit Ups
18 DB Bench Press
10 Ring Rows
15 DB Bench Presses
15 Ring Rows
12 Db Bench Press
20 Ring Rows
9 DB Bench Presses
Cash Out 35 Sit Ups
