Freedom WOD Classes
Warm-Up: – 5 Mins
While coach explains new bodybuilding:
PVC ROM, Cat Cows, etc
Bodybuilding: 32 Mins
4 Stations – 8 Min AMRAP at each
Up to 4 athletes at each station
2 Sets / Station
*Don’t wait on each other. Start at different stations as needed. Use multiple machines / benches, etc
Station 1:
8 / Side Back Rack Box Step Up – choose height and weight
10 Heavy quad extensions + 10 lighter
Station 2:
10 Bench Press
12 Lat Press Downs
15 Tricep Extensions
Station 3:
5-8 Strict Pull Ups – as hard as possible. Weighted, bands, lat pull down
12 DB Pull Over Extensions – focus on tricep extension
15 Wide Grip Cable High Rows
Station 4:
10 Seated DB Shoulder Press
8 / Side Back Rack Lunges
10 DB Rear Delt Fly – Video at 1:30
Metcon: 6 Min Cap
2 Rounds For Time:
8 Bar Muscle Ups / 16 C2B Pull Ups
20/16 Cal Bike / Row
Functional Bodybuilding Class
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
Ladies Hour:
Warm Up: 5 Mins
2 Rounds
8 Shuffle Burpees video
3/Side Over Unders
4 Inchworms w/ ab stretch
Strength: 12 Mins
4 Round Rotating Tabata :30/:15 – Video for all movements & Variations
Rotating Planks
V-Sit Slides OR Sit Up Slide
Crossbody Mountain Climbers
Candlestick to Jump or to Sit Up
Metcon: 12 Mins
4 Rounds: 1 Minute at each station
Ball Slams
Burpee Double Push Up
Sit Ups
