Freedom WOD Classes
Warm Up: 5 Mins
2:00 Row/Bike
Then 2 Rounds:
10 KB Goodmornings
10 KB Deadlift
10 Russian KBS
Interval / Technique: 10 Mins
Option 1: 10 Min EMOM – 1 rep of any of the following:
Rx Muscle Up / C2B Pull Up / T2B
*If you are working on improving, or getting your first rep for one of the rx option 1 movements then spend time working on technique, but not creating soreness or tearing your hands.
Option 2: Intervals
10 Min EMOM:
5 Cal Sprint Row/Bike/Ski – Remaining time row/bike/ski at recovery tempo
Metcon: 20 Mins
10 Rounds Not For Time:
10/8 Cal Row
8 Russian KBS 53/35
5 Burpees
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 – 6 Mins
2 Rounds of :30 sec each:
Hollow Hold
Easy Row
Walking Samson Stretch
RDL
Moderate Row
Hip Development – 6 Mins
4 Rounds:
30sec Bench Flutter Kicks
30sec Alt. Russian Step Ups
30 sec Single Leg Hip Thrust video add weight to your lap if needed
Metcon – 15 Mins
4 x 3min AMRAP
9 KB Sumo Deadlift
12 Lunges (total)
9 Sit Ups
*1min Rest b/n Rounds*
Crew Team:
Warm Up: On a 10:00 clock (yes you have a time cap)
Get your heart rate up
3:00 Row
1:30 Hip & Ankle Opener
2 Rounds:
10/Side Lying Lateral Leg Lifts w/ Pause
10 Sit Ups
20 Alternating Lunges
Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Hip Lift Cork Screw
20 Sec Reverse Plank Marchers video
20 Sec Bicycle Crunch
20 Sec Rest
Metcon: 20 Mins
20 Min AMRAP
1000/800 M Row
20 Russian KB Swings
12 Push Ups
