Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds:
5 Inchworms
5 Burpees
10 Kip Swings
10 KB Russian Swings
15 Pull Aparts
Strength: 20 Mins
10 Min Drilling – not full movement OR Shoulder mobility
Muscle Up or Kip Pull Up Progressions
Kip Pull Up Progressions
Then:
10 Min E(very other)MOM – 5 Rounds:
5-10 Pull Ups – as hard as possible but still unbroken
*Kipping allowed, ring rows, c2b, negatives. Your choice but decide today and stick to it for the program!
OR
5-10 Muscle Ups
*Alternative: perform 1:00 Max rep every other minute, even if it’s just one. Feel free to start with MU then switch to a pull up variation.
Metcon: 6 Mins
6 Min AMRAP:
6 C2B Pull Ups or Ring Rows
8 Box Jumps 24/20
10 Russian KBS 70/53
Post WOD Stretch
Til end of class
Functional Bodybuilding Class
Thursday:
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
Evening Bodybuilding
Session 2: 60 minutes
Giant Set
4 Sets
20 Reps Incline Bench Press
20 Reps DB Crusher Press
20 Reps Wide Grip Push Ups
ME Standard Push Up w/ Arch
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Alternating Decline Press
20 Reps DB Decline Barrel Press
20 Reps DB Decline Partial Flys (bottom)
20 Reps DB Decline Flys Full ROM
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps High Cable Fly (high to low)
20 Reps Mid Cable Fly (high to low)
20 Reps Mid Cable Fly (straight in front)
20 Reps Low Cable Fly (low to high)
Do all 4 exercises without stopping = 1 set
