Freedom WOD Classes
Warm Up: 5 Mins
50′ Banded Lateral Monster Walks
10 Banded Air Squats
10 Banded Glute Bridges
50′ Walking Lunges or Samson Stretch
Mobility:
Perform mobility between strength sets
Roll out legs and hips
Strength: 12-15 Mins
Back Squat 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: 15 Mins
3 Rounds
15 Wall Balls 20/14
7 Pull Ups
Rest 2 Mins
3 Rounds
20 Alt MB Lunges 20/14 (hold the MB however you need)
7 Pull Ups
Functional Bodybuilding Class
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set
