Freedom WOD Classes

Warm Up: 8 Mins
500 M Row / . 7 Bike
20 Alt. Step Ups
10 Strict Knee Raises
10 Bottoms Up KB Press
10 Box Jumps
20 Pull Aparts

Interval EMOM Ladder – 8 Mins
4 Min EMOM Ladder Then 4 Min AMRAP – Row / Bike / Ski
Males: 10-10-10-10-Then 4 Min AMRAP for Cals
Females: 8-8-8-8-Then 4 Min AMRAP for Cals
Modified: x-x-x-x-Then 4 Min AMRAP for Cals
*Every EMOM round is a sprint

Mobility: 8 Mins
Athlete Choice – Stretch / Roll
*ask coach for guidance –

Metcon: 11 Mins
On an 11:00 Clock:
1:30 AMRAP: Alt. DB Snatch 50/35
:30 Rest
1:30 AMRAP: T2B
:30 Rest
1:30 AMRAP: Box Jumps 30/24 – scale to appropriate but challenging height
1:30 Rest
Then 4 Min AMRAP:
6 Alt. DB Snatch 50/35
5 T2B
5 Box Jumps 24/20

Functional Bodybuilding Class

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