Freedom WOD Classes
Warm Up: 8 Mins
4 Round Rotating Tabata :20/:10
Air Squat
Burpee
Then:
5 Inchworms
Down & Back Walking Samson
10 Jefferson Curls
Strength – 9 Mins
Every 3:00 x 3 Rounds:
5 Back Squats @ 80%
Metcon: 18 Min Cap
3 Rounds For Time:
25 Wallballs 20/14
20/16 Cal Row or Bike
15 Burpees
2:00 Rest Between Each Full Round
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
90 Sec /side Couch Stretch
10 Banded Rows
30 Sec Hollow Hold
30 Sec Plak Hold
10 Push Ups
Core Strength 10 Mins
3 Rounds = 9 mins
Tabata 30/30
Right Turkish Half Get Up video
Left Turkish Half Get Up video
Med Ball Dead Bug video
Metcon: 12 Mins
12 Min AMRAP
5 Ring Rows
10 Push Ups
15 Sit Ups
