Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 Wall Glides
10/Side External Rotation
15 Pull Aparts
5 Tempo Push Ups – 2 seconds down
10 Good Mornings
5 Inchworms
Strength – 12 Mins
8 Min EMOM
1. :45 Max Rep Rope Climb OR 10-15 Pull Ups
2. :45 Max Rep Push Ups
Metcon: 12 Mins
“Michael Myers” – 12:00 Clock
Every 2:00 x 6 Rounds
50 DU / 50 Singles
5 Deadlifts 155/105
5 Hang Power Cleans 155/105
8 Hand Release Push Ups
*Aim for AT LEAST :30 Rest BT Rounds. Modify weight to maintain rest.
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: 6 Mins
5 Inchworms
1:00 Hip & Ankle Opener
1:00 / Side Lat Stretch
10 Muscle Snatch
Snatch Drills: 14 Mins
60% for all movements
2 x 6 Lift Offs
2 x 6 Hang High Pulls
3 x 4 Tempo Power Snatch – slow to knees – Singles
Strength: 22 Mins
Power Snatch:
3 x 3 @ 65-70%
2 x 2 @ 75-80%
3 x 1 @ 80-85%
Hockey Team
Warm Up: 4 Mins
Down & Back
High Knees
Butt Kicks
Samson Stretch
Then 2:00 Shuttle Run
Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 PVC Over Box Jumps
2:00 Rest
8 Min Circuit:
5-10-5 Cone Drill – Video
8 Cone Snake Drill – Video
*Have 5-10-5 going N-S-N at one end of the gym and 8 snake cone drill going W-E-W. Shorten cone distance to fit both drills
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman
Metcon: 15 Mins
15 Min AMRAP
Athlete 1 Perform:
10 Hanging Knee Raises
5 Push Press
10 Front Squats
Athlete 2: Bike for cals
*Alternate when athlete 1 completes a full round. Each team records rounds and calories.
