Warm Up: 4 min
1 Round: 1 Min at each station
Rowing
Hollow Hold
Slow Burpee w/ Sq
Sit Ups
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“Just do it”
Freedom WOD Classes
Warm Up: 6 Mins
500 M Row / .7 Bike / 400 M Run
10 Jefferson Curls
10 Deadlifts
20 Pull Aparts
20 Band Tricep Extensions
10 Push Ups
Tempo Intervals: 8 Mins
8 Min EMOM:
Row / Bike / Run
Odd: 80% Effort
Even: 50% Effort
*Don’t stop moving. Just change intensity each minute
Mobility: 8 Mins
Athlete Choice
Metcon: 12 Mins
4 Round Rotating Tabata :45/:15
Sandbag or Slamball – Ground to Shoulder
Row
Push Ups
Functional Bodybuilding Class
Tuesday
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
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps
MomFit:
Core Development: 5 min
4 Rounds
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions
20 Sec Rest
Metcon:
14 Min AMRAP
8 Anchor Point T-2-B
8 Cal Row
8 DB Burpee Sprawls
8 Anchor Abmat Sit Ups
