Freedom WOD Classes
Warm Up: 10 Mins
4 Round Tabata :20/:10 – not rotating
Air Squats
Box Step Ups
Burpees
Then: 1:30 / Side Glute Roll
Intervals – 8 Mins
Odd: 4 Back Squat @ 78-82%
Even: Rest
Metcon: 8 Min Clock
2 Rounds of:
2 Min AMRAP:
10 Alt DB Snatch 50/35
5 Box Jumps 24/20
Then 2 Min AMRAP:
10 Alt. Goblet Lunges 50/35
5 Lateral Burpees Over DB
Post WOD Stretch: 8 Mins
Coach Choice and lead
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
Burpees
Mountain Climbers
Samson Stretch
Air Squats
Inchworms
Hip Development: 6 Mins
6 Minute Circuit
10 / Leg Bulgarian Split Squat
12 / Direction X Band Walks
10 /leg Long Leaver Single Leg Hip Bridge video
Metcon: 14 Min Cap
For Time:
100 Medicine Ball Cleans
*5 Burpees on the 90 seconds starting with min 0:00
