Short and Sweat!
Freedom WOD Classes
Warm Up: 10 Mins
25 Double Unders or attempts
20 Banded Pull Aparts
20 Cuban Rotations
30 Hand Stand Hold
20 Banded Pull Aparts
20 Cuban Rotations
25 Double Unders or attempts
Mobility:
Perform mobility between strength sets
Roll out chest, shoulders and lats
Strength: 15 Mins
Strict Press 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 18 Min Cap
Five rounds for time of:
20 Push press 75/55
50 Double Unders or 75 Singles
Functional Bodybuilding Class
Chest Day Greatest F’kn Hurts
Cable Chest Fly Giant Set
3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)
Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps
Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set
Cable Fly’s Century Set (high to low)
1 set x 100 Reps
Cable Fly’s Century Set (low to high)
1 Set x 100 Reps
