Warm Up 5 Mins
90 Sec /side Couch Stretch
10 Banded Rows
30 Sec Hollow Hold
30 Sec Plak Hold
10 Push Ups
90 Sec /side Couch Stretch
10 Banded Rows
30 Sec Hollow Hold
30 Sec Plak Hold
10 Push Ups
Freedom WOD Classes
Warm Up: 10 Mins
3 round rotating Tabata (:20/:10)
Air Squats
Lunges
Jump Rope
– then –
400 m Run
Week 11: Over Load
Strength: 15-20 Mins
Back Squats using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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
“The Pout Pout Fish”
15 min Death By:
Wallballs (30/20)
***For every missed wall ball rep = 3 T2B (max total is 30 T2B penalties) after the workout is complete. NOTE: Penalty T2B are not an option they are a absolute if you miss a wall ball rep you owe 3 T2B up to a max of no more than 30 total T2B.****
Functional Bodybuilding Class
Week 11
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 25 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
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
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps
Ladies Hour:
Core Strength 10 Mins
3 Rounds = 9 mins
Tabata 30/30
Right Turkish Half Get Up video
Left Turkish Half Get Up video
Med Ball Dead Bug video
Metcon:
14 Min AMRAP
8 Anchor Point T-2-B
8 DB Push Ups
8 DB Burpee Sprawls
8 Anchor Abmat Sit Ups
