Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
10 Banded Air Squats
10 Scap Pull Ups
10 Kip Swings
1 Strict Pull Up
10 Push Ups
200 M Run / Row
Strength: 12 Mins
8 Min EMOM
1. 10-15 HEAVY Wallballs *try to do about #5 heavier than your normal
2. 10-15 T2B
*if #5 heavier is still to easy for Wallballs then increase reps. Keep :45 cap per movement
Metcon: 20 Min Cap
“A House of Dynamite”
2 Rounds For Time:
10 Double DB Squat Cleans 50/35 – Video
1000 M Run
10 Deficit Push Ups (can use db) – Video
Rest 4:00 Between Rounds
*If the technique for db squat cleans doesn’t feel correct then go to a hang db squat clean OR Barbell Squat Clean at 135/95**
Functional Bodybuilding Class
Week 4
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
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
Dive Team
Warm Up: 10 Mins
5 Mins of mobility
-then-
2 Rounds
5 Push Ups
10 Plank Step Ups
15 Crunches
Strength: 8 Mins
5 Rounds
1 Min to Complete
10 Hollow Rocks
10 V Ups or Tuck Ups
10 Straight Leg Hip Lift
10 10 Hollow Rocks
30 Second Rest
Metcon: 15 Min Cap
5 Rounds
25 Sit Ups
12 Barbell Floor Press
Every Min On The Min Stop what you are doing and preform 5-8 Ball Slams (including Min 0:00)
