Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds:
200 M Row / .3 Bike
10 KB Goblet squat
10 Box Step Up
10 Box Jumps
Intervals: 12 Mins
Every 3:00 x 4 Rounds:
350 M Row
*1:30 cap per round.
Mobility: 8 Mins
2:00 Hamstring Stretch
1:00 / Side Pigeon
1:00 / Side Quad Stretch
1:00 / Side Calf Stretch
Metcon: 12 Mins "Sinners" - 4 Intervals 4 Rounds of 2:00 AMRAP 100' Odd Object Carry - Heavy - pick your object Max Rep Box Jumps 24/20 1:00 Rest between rounds. *Last round is a 3:00 max rep!
Functional Bodybuilding Class
Week 4
Tuesday
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
Shoulders Day
Buffet Style Side Lateral Giant Set
3 Sets x 20 reps at each
20 Partial Side Lateral Raises (bottom)
20 Full ROM Side Lateral Raises
20 Partial Side Lateral Raises (top)
Slow on all the movements No swinging or bouncing
Around The World Super Set
3-4 Sets
20 Reps DB “T” to “I” (lateral head focus)
20 Reps DB “I” to “T” (anterior head focus)
perform on an incline bench
Fucked From the Middle Bus Drivers
2 Sets x 100 Reps
Turn Left + Turn Right = 1 Rep
pick a weight that will make you have to break this up into 4 sets (rest is just long enough to breath and reset)
Dual Cable Giant Set
3 Sets x 20 Reps at each
Thumbs Up Side Lateral Raises (“T”)
Bent Over Rear Raises
Standing Shoulder Level Rear Shoulder Fly’s
High Rear Delt Cable McDonald Flys
Ladies Hour:
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 Alt DB Bench Press
Every Min On The Min Stop what you are doing and preform 5-8 Ball Slams (including Min 0:00)
Min 2
15 Sit Ups
