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Freedom WOD Classes
Warm Up: 12 Mins
Bear Crawl down and back
20 Baned Pull Aparts
10 Strict Press
10 DB Snatch
Then
2 mins /side Roll out Shoulders and T-spine
Strength: 18 Mins
5×5
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 15 mins
15 Min AMRAP Ladder
8 Burpees
6′ HS Walk or 1 Wall Walks or 10 Sec HS Hold
6 Alternating DB Snatch 50/35
*Add 6 ft to your handstand walk or 1 Wall walk or 10 Seconds to your hold each round.
If you are HS walking, work off a 6′ matt. 6′ down – 6′ back. You can make the turn on your hands or re kick up.
Functional Bodybuilding Class
Thursday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Session 2
-High Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Low Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Smith Machine Slight Incline Press Drop Set
2-3 Sets
10 reps w/ 4 Sec Negative & explosive positive
Drop weight
10 Reps w/ 4 Sec Negative & explosive positive
10 Fast Presses rep them out
-Seated Cable Chest Flys
2-3 sets
20 Partial reps at top + 20 Full Range Flys + 20 Incline Cable Flys
-Giant Set
2-3 sets x 20 Reps + Failure
Decline Bench
Decline DB Fly partials at the bottom
Decline Push Ups to failure (arch the back during the push up)
MomFit:
Warm Up 3-4 mins
500 M Row
Strength: 10 Mins
Giant Set:
2 Set x 15 Reps
KB RDL’s
Banded X-Band Walks down and back
Banded Glute Bridges
*90 seconds rest between sets
Metcon: 14 Mins
3 Rounds
50′ KB/DB Single Arm Farmer Carry (25′ on right hand 25′ on left hand) 53/35
50′ KB/DB Goblet Walking Lunges
20 KB/DB Deadlift
20 KB/DB Goblet Squat
