Freedom WOD Classes
Warm Up: 5 Mins
1 Min Bike or 250 Row
10 Bear complex with unloaded bar
1 Min Bike or 250 Row
Week 4: De-Load
Strength: 12-15 Mins
Clean and Jerk using 90% of your 1RM to calculate load
40% X 5 *Full Sq CL&J reps from the ground not touch and go
50% X 5 *Full Sq CL&J reps from the ground not touch and go
60% X 5 *Hang Power Cleans & Jerk
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 30 Min Cap
Lets Play a Game of “Chance” with a deck of cards
Hearts = Squat Cleans 185/130
Spades = Muscle Ups or C-2-B Pull Ups
Diamonds = HSPU
Clubs = Bar Over Burpees
Joker = 50/35 cal Bike or Row (note: Jokers are actually Jacks)
How to play: Get a deck of cards and pull the deck down. Only use Cards 2-8 of each type Spades, Hearts, Diamonds, and Clubs. Also keep on joker. This will mean you will do 36 reps at each movement. Shuffle the deck of cards well. At the 3.2.1 Go! Flip your first card over and perform the number of reps the card is of the movement that represents that card. Once you have performed all reps for that card, flip your next card over. And so on until the deck is done.
Functional Bodybuilding Class
Week 4
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 30 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
Session 2: 60 Mins
Arms Day
Cable Rope Extensions
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into:
Cable Straight Bar Curls
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Rope Extensions
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Straight Bar Curls
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
TriFucta giant set
3 sets x 20/20/Failure
EZ Bar Seated French Press
EZ Bar Skull Crushers
Close Grip EZ Bar Bench Press (slow)
(perform 20 french press / 20 skull crushers / max effort to failure close grip press)
BiFucta giant set
3 sets x 20/20/20
DB Seated Curls Partials (top to half down)
Incline DB Curls
Standing DB Curls w/ exaggerated lean (ask me for a demo)
Biceps Giant Set
1 Set
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
No Rest Move Right Into: (this is not a typo)
Tricep Giant Set
1 Set
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Repeat above for one more set of each giant set bicep to tricep
