Freedom WOD Classes
Warm Up: 10 Mins
200M Run
Then
2 Rounds
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”
10 Sit Ups
10 Push Ups
30 Sec /Side Standing Single Arm KB Marchers
10 Russan KB Swings
Week 4: De-Load
Strength: 15-20 Mins
Bench Press 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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: 14 Min Cap
“Boat Session”
50 V-Ups or Sit Ups
40 Floor Press 135/95
30 Dips
200m KB Single Arm Farmer Carry 53/35
100 M Shuttle SPRINT 50 down/50 back
Functional Bodybuilding Class
Week 4
Wednesday:
Session 1:
Core Workout: 5 Mins
1 Min Reverse Crunches
1 Min Mountain Climbers
1 Min Straight Leg Hip Lift
1 Min Bicycle Crunches
1 Min Flutter Kicks
With remaining time:
Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2: 60 Mins
Back Day F’kn Hurts
1 Arm DB Rows
10 Sets x 10 Reps on each arm
Left arm + Right arm = 1 set (switch back and forth between arms with no rest until you have completed 10 sets on each arm)
T-Bar Row Century Set
-Chest supported T-Bar Row or Standing T-Bar Row
1-2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
V-Bar Pulldown Drop Sets
3 x 10 Reps + 4 drops
Perform 10 Reps at a heavy weight, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps = one set aka 40 reps
DB Shrugs Century Set
1 set x 100 Reps
Don’t put the F’n weight down. Drop your chin to your chest to perform the shoulder shrug
