Freedom WOD Classes
Warm Up: 10 Mins
1:30 / Side Roll Rotator Cuff
2 Rounds:
15 Band Pull Aparts
15 / Side – Band External Rotations – Video
10 Wall Glides
10 Cal Row / Bike
Strength: 8 Mins
8 Min EMOM:
Odd: 6-8 HSPU – as hard as possible
Even: Handstand walk practice OR DU practice
Metcon: 25 Mins
25 Min AMRAP
8 Wall Walks
20 Burpee Box Jumps 24/20
75/60 Cal Row or Bike
Functional Bodybuilding Class
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 25 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
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
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps
MomFit:
Warm Up: 5 Mins
5 Min Casual Row
Core Development: 6 Mins
3 Rounds:
30 Second Mountain Climbers
30 Second Tuck Ups or Reverse Crunch
30 Second Plank Walks
30 Second Rest
Metcon: 14 Mins
4 Rounds: 1 Minute at each station
KB Swings
Anchor Point T-2-B
Low Plate Lateral Runners
Rest 1 Minute
250 Row Sprint For time
