Freedom WOD Classes
Warm Up: 10 mins
3:00 Bike / Row
2 Rounds:
5 Inchworms
10 Jefferson Curls
10 Cat Cows
10 Dual KB Sumo Deadlifts
Mobility: 14 Mins
1:30 / Side Banded Samson Stretch
1:30 / Side Banded Pigeon Stretch
6:00 Band Shoulder Stretch or similar
Metcon: 16 Mins
Every 2:00 x 16 Mins – alternate for 4 rounds
0:00-2:00: Bike/Row 30/24 Cals or at a recovery pace
2:00-4:00: 2 Min AMRAP:
7 V-Ups or 10 Sit Ups
7 Box Jumps
7 Dual KB Sumo Deadlift – Video (no prescribed weights)
Functional Bodybuilding Class
Back & Triceps
5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense
3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)
3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand
3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press
3×8-12
Single Arm Seated Cable Row w/ Rotations