Remember to invite your friends for a week trial in regular CF classes Oct 23-27th!
Freedom WOD Classes
Warm Up: 10 Mins
400 M Run
Down and Back Walking Samson Stretch
Down and Back Walking Lunges
5 Inchworms
3:00 Hip stretch – athlete choice
Strength: 15 Mins
10 Min EMOM
0:00-3:00 (4 rounds) = 5 Back Squats
4:00-6:00 (3 rounds) = 3 Back Squats
7:00-9:00 (3 rounds) = 1 Back Squat
*Start at 50% of your 1RM and add weight every round or two. Finish around 90-95%
Metcon: 14 Min Cap
For Time:
Buy In: 400 M Run
4 Rounds:
12 Front Squats 115/75
12 Pull Ups
Cash Out: 400 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
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
