Freedom WOD Classes
Warm Up: 10 Mins
250 M Row / .3 Bike
Then 2 Rounds:
20 Pull Aparts
10 / Side DB Ext Rotation
10 Wall Glieds
10 Ring Rows
10 Kip Swings
Intervals – 8 Mins
Row / Bike Intervals
:30 Work / :30 Rest x 8 Mins
*accumulate as many calories as possible in 8 mins, so pace the first few rounds.
Mobility: 12 Mins
1:30 / Side Roll Rotator Cuff
5:00 Band Shoulder Stretch
4:00 Hip stretch
Metcon: 10 Min Cap
For Time
21-15-9:
Cal Bike or Row
Pull Ups – Murph variation
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: 4 Mins
Bring Sally Up Air Squats
Posterior Chain Development: 4 Min
3 x Superset
5 Glute Ham Raises or 8 Nordic Curls
10 Double KB Sumo Deadlifts
Metcon: 14 Mins
14 Min EMOM
Odd: 175 – 150 M Row
Even: 10 KB Goblet Thrusters
