Freedom WOD Classes
Warm Up: 8 Mins
25 Air Squats
2 Rounds:
10 Snatch RDLs
10 Hang Power Snatch
10 OH or Front Squats
10/Side Bottoms Up KB Press
Strength: 12 Mins
8 Min EMOM:
Min 1: 10-15 Front Squats 135/95 or 50% – whichever is less
Min 2: 8-10 HSPU – As hard as possible
Metcon: 15 Mins
15 Min EMOM:
Min 1. 10 Hang Power Snatch 95/65
Min 2. 10 Overhead Squats or Front Squats 95/65
Min 3. :45 Ski Erg For Cals Or Bike
Min 4: Max Distance Sled Push
Min 5: Rest
*Partner with athletes who will push similar sled weight and start at different stations. Large classes will need some athletes to start minute 1 with “Rest”
**Keep ski erg / bike at far end of gym
Functional Bodybuilding Class
Week 18
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
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
-Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps
-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps
Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad
3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight
3 sets of 30 total Steps
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps
