Freedom WOD Classes
Warm Up: 8 Mins
1:00 PVC ROM
25 Pull Aparts
20 Band Tricep Ext.
15 Band Y’s
:30 Handstand or Plank Hold
15 Push Ups
Strength – 15 Mins
2 x Giant Sets
10-15 Matador Dips
12 Alt. DB Bench Press (6/Side)
10 Double DB Bench Press
15-20 DB Pull Over / Skull Crusher
4:00 Rest Between Giant Sets
*All movements unbroken. Try not to rest between alt db press and double db press
Metcon: 10 Min Cap
For Time:
12-10-8-6-4-2 HSPU – as hard as possible (strict, etc)
12 Ball Slams after each set
Functional Bodybuilding Class
LEG DAY!
5×5
Back Squats (build to your heaviest set of 5)
Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)
4×12-15 (heavy)
Leg Extensions
4×12-15 (heavy)
Leg Curls
3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups