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Freedom WOD Classes
Warm Up: 10 Mins
3 min of Row or Bike (whatever is used in the WOD)
N-S-N Dynamic Sampson Stretch
10 Kang Squats
5 Power Cleans
5 Squat Cleans
Week 12: Functional OverLoad
Strength: 15-20 Mins
Clean and Jerk using 90% of your 1RM to calculate load
75% X 5 *Full Sq CL&J reps from the ground not touch and go
85% X 3 *Full Sq CL&J reps from the ground not touch and go
85% X 1+ = Hang Power Cleans & Jerk
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 Min
“Pulse Check”
Every 2 min for 5 rounds:
10 Power Cleans (155/105) or 65% 1rm
Max Cal Row or Bike
– 2 min rest b/t rounds
Functional Bodybuilding Class
Week 12:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Arms Day
Cable Rope Extensions
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into:
Cable Straight Bar Curls
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Rope Extensions
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Straight Bar Curls
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
TriFucta giant set
3 sets x 20/20/Failure
EZ Bar Seated French Press
EZ Bar Skull Crushers
Close Grip EZ Bar Bench Press (slow)
(perform 20 french press / 20 skull crushers / max effort to failure close grip press)
BiFucta giant set
3 sets x 20/20/20
DB Seated Curls Partials (top to half down)
Incline DB Curls
Standing DB Curls w/ exaggerated lean (ask me for a demo)
Biceps Giant Set
1 Set
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
No Rest Move Right Into: (this is not a typo)
Tricep Giant Set
1 Set
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Repeat above for one more set of each giant set bicep to tricep
