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Freedom WOD Classes
Warm Up: 6 Mins
6:00 Circuit
10 DB Lateral Shoulder Raises
10 Bent Over DB Reverse Flies
20 Banded Pull Aparts
10 Hang Muscle Snatches
*keep weights light
Mobility:
Perform 2 mins of mobility between each strength sets
Roll out Chest, Shoulder, Triceps, Lats
Strength: 15 Mins (De-load Week)
Strict 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: 13 Min Hard Cap
4 rounds for time:
12 push press 115/75
10 Box Jumps 30/24
8 Power Snatch 115/75
Functional Bodybuilding Class
Chest Day Greatest F’kn Hurts
Cable Chest Fly Giant Set
3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)
Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps
Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set
Cable Fly’s Century Set (high to low)
1 set x 100 Reps
Cable Fly’s Century Set (low to high)
1 Set x 100 Reps
