Freedom WOD Classes
Warm Up: 12 Mins
Warm Up With A Partner
- Find A Partner
- Get A Bike
- Then
Three Rounds
Partner A:
30 Sec Bike
Partner B:
30 Sec Pull Up Bar Hang
Strength:
Week “C”
No Strength this week
Metcon: 40 Min
“We Die Hard”
With A Partner
150/120 Cal Bike
1 Mile Partner Barbell Farmer Carry 95/65
150/120 Cal Bike
Note: Do NOT DROP THE BARBELL Outside. You may sit it down on the ground but Do Not Drop In.
The Bike is a you go I go style. Split Cals as equally as possible.
Functional Bodybuilding Class
Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers
2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.
3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.
4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs
5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs
6)Super Set: 4×8-12
Cable Curl
Cable Push Downs
