Freedom WOD Classes
Warm Up: 10 Mins
4 rds (:20/:10)
Lunges
Step Ups
Squat Jumps
Then:
:30/side Hip Circles video
:30sec One and a Half Air Squat video
Week 15: Over Load
Strength: 15-20 Mins
Back Squats using 90% + 10lbs of your 1RM to calculate load
70% X 3
80% X 3
85% 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: 15 Min Cap
“Livin’ La Vida Loca”
15 min AMRAP
12 Wall Balls 20/14
9 Box Jump Overs 24/20
6 Deadlift 225/155
Functional Bodybuilding Class
Week 15
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
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:
Freedom WOD Classes
Warm Up: 3 mins
250 Row
12 Anchor Point T-2-B
12 Inchworms
90 sec /leg Couch Stretch
Core Development: 5 min
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguins aka Heal Taps
20 Sec Leg Lift Hip Extensions
20 Sec Rest
Metcon: 12 min
4 Rounds
16 Cal Row
12 Alternating Single Arm KB Swings
6 Rainbow Ball Slams
