Freedom WOD Classes
Warm Up: 10 Min Cap
500 M Row / . 7 Bike
20 Alt. Step Ups
10 KB Jefferson Curls
10 KB Deadlifts
5 / Side KB Turkish Get-Ups or Turkish Sit-Ups
20 Air Squats
Intervals – 8 Mins
Every :30 x 8 Rounds = 4 Mins Followed by 4 Min AMRAP – Row / Bike / Ski
Males: 5-5-5-5-5-5-5-5 -> Then 4 Min AMRAP for Cals
Females: 4-4-4-4-4-4-4-4 -> Then 4 Min AMRAP for Cals
Modified: x-x-x-x-Then 4 Min AMRAP for Cals
*Sprint every interval. :15 cap every round
Metcon: 20 Mins
Partner Workout
2 Rounds For Time
10 Sandbag Walks (or other object at chest / stomach) – 1 Rep is 1 Lap E-W-E
50 Box Jumps 24/20
50 Alt. KB Goblet Lunges 53/35
50 Wallballs 20/14
*1 athlete works at a time while the other rests. Alternate as desired.
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: 3 mins
250 Row
12 Anchor Point T-2-B
12 Inchworms
90 sec /leg Couch Stretch
AMRAP 9
9 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
9 Box Jumps or Step Ups
