Freedom WOD Classes
Warm Up: 6 Mins
2:00 Jump Rope
1:00 PVC ROM
20 Pull Aparts
10 Scap Pull Ups
10 Kip Swings
Mobility: 13 Mins
1:00 / Side LAX Roll Chest
1:00 / Side LAX Rotator Cuff
4:00 Band Shoulder Stretch
1:30 / Side Quad Smash
1:00 / Side Quad Stretch
Strength: 8 Mins
8 Min EMOM:
Odd: 6-8 HSPU – as hard as possible
Even: Handstand walk practice OR DU practice
Metcon: 12 Min Cap
For Time:
12-9-6
C2B Pull Up
Deadlift 225/155
Then: 15-12-9
Pull Ups
Deadlifts 135/95
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: 60 minutes
Chest Day Greatest F’kn Hurts
Cable Chest Fly Giant Set
3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)
Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps
Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set
Cable Fly’s Century Set (high to low)
1 set x 100 Reps
Cable Fly’s Century Set (low to high)
1 Set x 100 Reps
MomFit:
Warm Up – 5 Mins
5 Min AMRAP
5 Ring Rows
10 Anchor Point T2B
15 Air Squats
20 Plate Jumps
Core Development – 4 Mins
30 Seconds Each
Russian Twists
Straight Leg Hip Lift
Heel Taps aka Penguins
V-Sit Scissor Kicks or Flutter Kicks
Bicycle Crunch
Plank Step Ups
Plank Walk Outs or Plank Crunches
Mountain Climbers
Metcon – 16 Mins
8 Round Rotating Tabata (20:10)
Hanging Knee Stair Climbers **2nd video**
MB Clean
Ring Rows or Bar Rows
Plate Jumps or Box Step Ups
