Freedom WOD Classes
Warm Up: 14 Mins
250 M Row
2 Rounds:
4 Inchworm w/ push up + updog
4/Side cossack squat
8 Air squats 2 sec pause in bottom
8 seated banded lat press down
8 Wall Glides
Then:
1:00 / Side Lax Lats
1:00 / Side LAX Pecs
Metcon: 32 Mins
On a 32:00 Clock
5 Min AMRAP (0:00-5:00)
4 Burpee Pull Ups
8 Wallballs 20/14
Then:
5:00 Hip Stretch (5:00-10:00)
10:00 Steady pace Row (10:00-20:00)
Then:
4 Rounds For Time: 12 Min Cap (20:00-32:00)
6 Burpees
12 Pull Ups
18 MB Cleans 20/14
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
Session 2: 60 Mins
Arms Day
Cable Rope Extensions
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into:
Cable Straight Bar Curls
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = 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 Extensions
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = 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 Curls
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = 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: 14 Mins
250 M Row
2 Rounds:
4 Inchworm w/ push up + updog
4/Side cossack squat
8 Air squats 2 sec pause in bottom
8 seated banded lat press down
8 Wall Glides
Then:
1:00 / Side Lax Lats
1:00 / Side LAX Pecs
Metcon: 32 Mins
On a 32:00 Clock
5 Min AMRAP (0:00-5:00)
4 Burpee Jumping Pull Ups
8 Wallballs 20/14
Then:
5:00 Hip Stretch (5:00-10:00)
10:00 Steady pace Row (10:00-20:00)
Then:
4 Rounds For Time: 12 Min Cap (20:00-32:00)
6 Burpees
12 Pull Ups
18 MB Cleans 20/14
