Freedom WOD Classes
Warm Up: 10 Mins
1:00 PVC ROM
Then 2 Rounds:
:30 Plank
5 Inchworms + Push Up
10 Plate Bus drivers
10 Jumping Lunges
Strength: 15 Mins
Bench Press
10 Min EMOM
0:00-3:00 (4 rounds) = 5 reps
4:00-6:00 (3 rounds) = 3 reps
7:00-9:00 (3 rounds) = 1 rep
*Start at 50% of your 1RM and add weight every round or two. Finish around 85-92%
Metcon: 16 Mins
16 Min AMRAP:
30 KB Swings 53/35
20 Sit Ups
10 Floor Press 135/95 – alternative = hand release push ups
200 M Run
Functional Bodybuilding Class
Tuesday:
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 Mins
-Super Set
3 sets x 100 Reps
Bus Drivers
Front Raises
-Seated DB Side Lateral Raises
3 Sets x 12-8 reps
-Eye Level Cable Face Pulls
3 Sets x 12-8 Reps
-High Rear Delt Cable McDonald Flys
3 Sets x 12-8 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
3 Sets x 12-8 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
3 Sets 12-8 Reps
-Straight Bar Cable Front Raise Drop Sets
3 Sets x 12 reps /drop set w/4 sec negative
-Super Set
3 Sets x 12-8 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises
