Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 “I”, “T”, “Y”
10/side external shoulder rotations
10 Push Ups
10 Ring Rows
More right into your 1 rm
Week 18: Test Week
Strength: 25-30 Mins
Bench Press
Metcon: 10 Min Cap
“Sharknado”
10-1
Bench Press 135/95 Scale 95/65
6 Pull Ups between each round of bench
e.g.
10 Bench Press / 6 Pull Ups
9 Bench Press / 6 Pull Ups
8 Bench Press / 6 Pull Ups
……..
Note: You can sub Barbell Bench Press for DB’s/KB’s Bench Press 70’s/45’s scale 50’s/35’s
Functional Bodybuilding Class
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
Warm Up: 8 Mins
10 / Side Front & Lateral Kicks
10 / Side Hip 90/90s
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
Drills: 18 Mins
60% for all movements
3 x 8 Hang Clean High Pulls
3 x 3 Hang Power Clean
3 x 5 Clean High Pulls – 2 sec to knees – Singles
Strength: 18 Mins
11 Min EMOM
0-5: 2 Power Clean – Singles *start at 65% and build
5-6 Rest
6-11: 1 Power Clean – Build to heavy 1 Rep
Hockey Team
Warm Up: 6 Mins
DROMS
High Knees
Butt Kicks
Karaoke
Toe Touch
Over Unders
Hip Development: 16 mins
2 Round Tabata :45/:15
1. Banded Lunge explodes
*Left, Right, Left, Right = 4 Mins
2. Banded Sartorius kicks
*Left, Right, Left, Right = 4 Mins
3. Banded Wall/post Sit Walk Outs = 4 Mins
4. Banded Zercher March = 4 Mins
Metcon: 16 Mins
12 Min EMOM – Same for next time
1. 12 DB Larsen Press
2. 12 Hang Clean High Pulls
3. 10 DB/KB Squat Jumps
1 Min Rest, Then
3 Min EMOM: :Shuttle SPRINT Relay
