Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
200 Ski, Row or .3Bike
10 Strict Knee Raises
10 Kb Swing
Mobility: 10 mins
90 sec/side Couch Stretch
3 mins /side Quad Barbell Smash
Core Strength
4 Rounds = 8 mins
Rotating Tabata 20/10
Right Hand KB Half Get Ups video
Left Hand KB Half Get Ups
Ancor Point T-2-B
Hollow Body Mountain Climbers
Metcon: 16 min Cap
1 Round for time:
2500 Meter Ski Erg, Row or Bike
150 Sit Ups
50 Alt Russian KB Swings 50/35
Scale back the meters and reps to be able to finish under cap.
Scaling Options:
1 Round:
2000 M Ski, row or bike
100 Sit Ups
50 Russian KB Swings (not alternating)
1 Round:
2000 M Ski, Row or Bike
50 Sit Ups
50 Russian KB Swings (not alternating)
Functional Bodybuilding Class
Friday:
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 Minutes
Legs Day
Leg Extensions “10 Second Positive + 10 Second Negative”
4 Sets x 10 Reps
Your Goal should be to fail at 8-9 reps and then tap into your inner hatred for 1 more
Leg Press “5 Second Negative + 5 Second Hold + 5 Second Positive”
4 sets x 15 Reps
Hold isn’t resting at the bottom, keep tension on your legs at the bottom
Back Squats
3 Sets x 20 Reps
DB Split Stance Deadlift with toes on plate
3 Sets x 20 Reps
Barbell Walking Lunges
3 Sets x 20 Steps each leg