Freedom WOD Classes
Warm Up: 6 Mins
500 M Row / .6 Mile Bike
1:00 PVC ROM
8 Power Cleans
8 Strict Press
8 Push Press
8 Clean & Jerks
Interval EMOM Ladder – 8 Mins
8 Min EMOM Ladder for Cals – Row, Bike or Ski
Males: 6-8-10-12-12-12-12-12
Females: 3-5-7-9-9-9-9-9
Modified: 4-5-6-7-7-7-7-7
*Every round is a sprint
Mobility: 12 Mins
1:30 / Side Couch Stretch
2:00 Butterfly Stretch
6:00 Band Shoulder Stretch
Metcon: 11 Mins
Treat this as two separate workouts
3 Min AMRAP:
3 Clean & Jerks 155/105
15 DU / 15 Singles
5 Min Rest
3 Min AMRAP:
6 Clean & Jerks 115/75
25 DU / 25 Singles
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
2 Rounds
X-Band Walk (wall-2-wall)
5 Inch Worm (no push up)
10 Air Squats
10 Banded Pull Aparts
Posterior Chain Development: 5 mins
2 Rounds or 5 Mins
10 Goblet Squats
10 Traditional KB RDL
4 Nordic Curls or 8 /leg Long Leaver Single Leg Hip Bridge video
Technique Review / workout brief
Metcon: 16 Mins
Rotating Tabata 45/15
Wall Balls
Burpee Sprawl (no push up and jump)
KB Deadlift
Mini Band Shoulder Press video
