Freedom WOD Classes
Warm Up: 10 Mins
90 seconds /side lax ball posterior shoulders OR glutes
2 Rounds
8 PVC OH Squat
8 PVC Hang Snatch High Pull
8 PVC Hang Squat Snatch
8 Kip Swings
:30 Hollow Hold
Strength: 15 Mins
3 x Complex @ 55%
7 Hang Snatch High Pulls + 7 Hang Squat Snatch
*Focus on timing of high pull. Knees extend, before elbows bend
Substitute hang squat snatch w/ power snatch + OH squat
Metcon: 15 Min Cap
3 Rounds For Time: (2 0ptions)
Option 1:
10 Power Snatch 95/65
16 Alt OH Lunge 95/65
15 T2B / V-Ups
*Modify weights as needed. And: Hang Snatch and Back Rack Lunges
Functional Bodybuilding Class
Week 2 Fucked From The Start Heavy Day:
Monday
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
4) 20 Mins on Rower or Ski Erg
5) 20 Mins Brisk Walk/Run
Evening Bodybuilding
Session 2: 60 Mins
-Rope Extensions HEAVY
4 sets x 12-8 reps
Pick a weight that is Heavy for 12 Reps, Then move the weight up for a heavier set up 10. And then move the weight up once again for your heaviest set of 8 then repeat for your 4th set.
-Super Set 3 Sets x 12-8 Reps HEAVY
DB Incline Skull Crush
DB Seated French Press
-Super Set 3 Sets x 12-8 Reps HEAVY
Cable French Press
Overhead Rope Extensions
-Giant Set 3 sets x 12-8 Reps HEAVY
12-8 Reps EZ bar Skull Crusher
12-8 Reps EZ Bar Pull Overs
To Failure EZ Bar Close Grip Press
-Straight Bar Cable Curls HEAVY
4 sets x 12-8 reps
Pick a weight that is Heavy for 12 Reps, Then move the weight up for a heavier set up 10. And then move the weight up once again for your heaviest set of 8 then repeat for your 4th set.
-Super Set
3 Sets x 12-8 Reps HEAVY
Preacher EZ Bar Curl (Close Grip)
EZ Bar Drag Curls (Wide Grip)
-Super Set
3 Sets x 12-8 Reps HEAVY
Reverse Grip Cable Curl
Regular Grip Cable Curl
-Alt DB Curls (slow) HEAVY
3 Sets to FAILURE
Extra credit (Optional)
Conditioning aka Metcon
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute
