Freedom WOD Classes
Warm Up: 10 Mins
500 M Row / .7 Bike / 400 M Run
1:30 Hip & Ankle Opener
10 / Side Front & Lateral Kicks
20 Air Squats
15 Push Ups
10 Ring Rows
20 Pull Aparts
Tempo Intervals: 8 Mins
8 Min EMOM: Row / Bike / Run
Odd: 80% Effort
Even: 50% Effort – “jog pace”
*Don’t stop moving. Just change intensity each minute
Metcon: 20 Mins
On a 20:00 Clock:
10 Min AMRAP
1 Muscle Up or 3 C2B
2 Bench Press 165/115
3 Front Squats 165 / 115 (clean from floor)
Immediately into
10 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
*Murph variation
Functional Bodybuilding Class
Week 11:
Monday
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
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets
