This One Might Hurt A Little!
Freedom WOD Classes
Warm Up: 10 Mins
400 M Run
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch
10 Push Ups
Mobility:
Perform mobility between strength sets
Roll out Quads, Gluts, Hips and Hamstrings
Strength: 15 Mins
Back Squat 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 16 Min Cap
4 Rounds
300 M Run
100 M Walking Lunges
Run the 400 M path. Then, after the stop sign on your way back, start your 100m walking lunges from Core Power Yoga, back to CFDNR. If needed modify to a 350m run and 50m walking lunge.
Functional Bodybuilding Class
Shoulders Day
Buffet Style Side Lateral Giant Set
3 Sets x 20 reps at each
20 Partial Side Lateral Raises (bottom)
20 Full ROM Side Lateral Raises
20 Partial Side Lateral Raises (top)
Slow on all the movements No swinging or bouncing
Around The World Super Set
3-4 Sets
20 Reps DB “T” to “I” (lateral head focus)
20 Reps DB “I” to “T” (anterior head focus)
perform on an incline bench
Fucked From the Middle Bus Drivers
2 Sets x 100 Reps
Turn Left + Turn Right = 1 Rep
pick a weight that will make you have to break this up into 4 sets (rest is just long enough to breath and reset)
Dual Cable Giant Set
3 Sets x 20 Reps at each
Thumbs Up Side Lateral Raises (“T”)
Bent Over Rear Raises
Standing Shoulder Level Rear Shoulder Fly’s
High Rear Delt Cable McDonald Flys
