Freedom WOD Classes
Warm Up: 10 Mins
2:00 Row
then 2 rounds
10 scap pull ups
10 kip swings
5 knee raises
10 push ups
10 KB DLs
10 KB swings
Strength:
Week “C”
No Strength this week
Metcon: 30 mins
“Gung Ho”
Deck of Death
Hearts – push-ups
Diamonds – KB Sumo DL high pulls 53/25 sc 35/20
Club – T2B
Spades – Kettlebell swings 53/35 sc. 35/20
Joker – 500m Row
Functional Bodybuilding Class
WEEK B Volume week
Thursday: Shoulders
1) 4×25
Shoulder Press
2)3X12-15
Incline Shoulder “I”,“Y” & “T”
3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press
4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly
5) 3×12-15
Arnold Press
6) 3xME
Lat Raise Drop Set
7) 3xME
Front Raise Drop Set
Ladies Hour:
Warm Up: 10 Mins
.5 Bike
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch
Strength: 10 Mins
3 Rounds Tabata 45/15
Double KB Sumo DL Hip Drive
Goblet Squats
Box Step Ups
Metcon: 16 Min Cap
4 Rounds
.5 M Bike
50 Air Squats
