Freedom WOD Classes
Warm Up: 6 Mins
500 M Row / .7 Bike / 400 M Run
15 Pull Aparts
15 Band Tricep Extensions
10 Kip Swings
10 Ring Rows
1o / Side KB Bottoms Up Press
Strength: 12 Min Cap
For Time:
2000 M Row
OR 1 Mile Run
Or 2.6 Mile Bike
Mobility: 6 Mins
1:30 / Side Couch or Pigeon Stretch
1:30 / Side LAX Rotator Cuff
Metcon: 15 Min Cap
For Time:
30-20-10
Pull Ups
Alt DB Snatch 50/35
Burpees
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
