Freedom WOD Classes
Warm Up: 10 Mins
10 /side Front and Lat Kicks
N-S-N Walking Samson stretch
N-S-N Single Leg Broad Jump Squat
N-S-N Walking Lunges
10 Speal Rolls
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Station 2
Giant Set:
2 sets
8 Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
*add weight to you lap if needed*
Walking Lunges full length of the gym down and back (east-west)
**add weight via KB/DB Front Rack if needed**
*90 seconds rest between sets
Metcon: 10 Min Cap
1 Min AMRAP
22 Wall Balls 20/14
ME Double Unders or DU Attempts
Rest 30 Seconds
1 Min AMRAP
20 Wall Balls 20/14
ME Double Unders or DU Attempts
Rest 30 Seconds
1 Min AMRAP
18 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders
Rest 30 Seconds
1 Min AMRAP
16 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders
Rest 30 Seconds
1 Min AMRAP
14 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders
Rest 30 Seconds
1 Min AMRAP
12 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders
Rest 30 Seconds
1 Min AMRAP
10 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders
There is 30 seconds rest between amrap. Wall ball reps start at 22 and then decrease by 2 every amrap. Score is total reps of Double Unders or attempts.
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
1 Min Reverse Crunches
1 Min Mountain Climbers
1 Min Straight Leg Hip Lift
1 Min Bicycle Crunches
1 Min Flutter Kicks
With remaining time:
Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2: 60 Mins
Back Day F’kn Hurts1 Arm DB Rows 10 Sets x 10 Reps on each armLeft arm + Right arm = 1 set (switch back and forth between arms with no rest until you have completed 10 sets on each arm)T-Bar Row Century Set
-Chest supported T-Bar Row or Standing T-Bar Row
1-2 sets x 100 Reps
V-Bar Pulldown Drop Sets
DB Shrugs Century Set
1 set x 100 Reps
Don’t put the F’n weight down. Drop your chin to your chest to perform the shoulder shrug
Olympic Lifting
Athlete Warm Up: 8 Mins
Strength: 25 Mins
4×5 Clean Pull – Build Beyond 1RM
EMOM x 12 Mins:
1 Squat Clean + 1 Split Jerk
Drills:
“Drop Splits” – 5 Mins
3 x Complex
1 Pressing Split Jerk + 1 Jerk Drive + 2 Split Jerks
