Freedom WOD Classes
Warm Up: 10 Mins
2 min of bike (last 30 seconds increase speed to nearly a sprint)
3 Rounds:
15 air squats
30 sec hollow rock
5 push up
Week 13: De-Load
Strength: 15-20 Mins
Back Squats 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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 Cap
“Green Jersey”
4 rounds of 5 mins (lowest round of calories is your score)
30 Sit ups
20 Back rack lunges from the rack 75/55
10 Box Jump 24/20
Bike for cals (at least 1 minute of biking)
1 minute rest
Functional Bodybuilding Class
Week 13
Tuesday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
-Bus Drivers
2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Seated DB Side Lateral Raises
2 Sets
20 Partials at the top +
20 Full Reps +
20 Partials at the bottom + 60 Sec Hold
-Eye Level Cable Face Pulls
2 Sets x 20 Reps
-High Rear Delt Cable McDonald Flys
2 Sets x 20 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
2 Sets x 20 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
2-3 Sets 20 Reps
-Straight Bar Cable Front Raise Drop Sets
2-3 Sets x 10 reps /drop set w/4 sec negative
-Super Set
2-3 Sets x 20 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises
Ladies Hour:
Warm Up: 3 mins
250 Row
12 Anchor Point T-2-B
12 Inchworms
90 sec /leg Couch Stretch
Core Development: 8 min
1 Rounds 45/15
Anchor Point Leg Lifts
Anchor Point Single Leg Lift (left-right-right-left)
Chair Crunches (aka normal leg elevated crunch)
Seated Tuck Ups (make the movement shallow if needed)
Twisting Sit Ups (anchor feet with DBs if needed)
Mountain Climbers
Bicycle Crunches
Russian twist
Metcon: 9 mins
AMRAP 9
9 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
9 Box Jumps or Step Ups
