Freedom WOD Classes
Warm Up: 10 Mins
3 Rounds
10 / Side Leg Kicks Front and Lateral
3 Clean complex (Squat Clean + Low Hang Squat Clean + High Hang Squat Clean)
10 Single Leg Broad Jump Squat
Then
90 sec /side Quad Smash
Mobility:
Perform mobility between strength sets
Roll out Quads, Hamstrings, Hips
Strength: 15-20 Mins (De-load Week)
Back Squat **90% + 20 LBS** 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: 16 min
EMOM x 16 Mins
Min 1: 1 Complex 135/95 (complex = 2 Hang Power Cleans, 1 Squat Clean, 1 Front Squat)
Min 2: 7 Box Jumps 30/24 or 10 Box Step Ups
Scale your box jump hight as needed.
Functional Bodybuilding Class
Tuesday
Shoulder Day
EZ Bar Bent Over Behind The Back Rears Delt Raises
SS
DB Side Lateral
4 Sets / (20 / 20)
Seated Forward Arnold Rotations
SS
Arnolds
4 Sets / (20 / FAIL)
Cable Rear Flys
SS
Cable Rear Flys (partials)
3 sets 15 / 20
Incline Front Raise (lay belly up on incline bench)
SS
Incline Front Raise (lay belly down on incline bench)
3 Sets / 15 EACH
Single Arm Bent Cable Rear
3 Sets Each / 20
Bus Driver Drops (2 Drops)
2 Sets / (At Least 10 Reps “Left and Right = Rep”)
Bus Driver Front Raise Hybrid
1 Set / 20 Reps
Left and Right Bus Driver into Front Raise = 1 rep
High Cable Rears
2 Sets / 30 Reps
Crossover cables working high to low
Barbell Seated Strict Press
3 Sets / 20 Reps
Barbell Wide Grip Leaning Seated Front Raise
3 Sets / 15 Reps
Lean forward while sitting on a bench and perform a front raise with a wide grip