Coach Taylor will be taking a step back from coaching as she will be starting Nursing School! Congratulations Coach! We hope to have her return in 2027 and expect she’ll be around the gym throwing down!
Freedom WOD Classes
Warm Up: 6 Mins
2:00 Shuttle Runs N-S-N
Down + Back
Heel Walks
Toe Walks
Samson Stretch
Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 PVC Over Box Jumps
2:00 Rest
8 Min Circuit:
L-Cone Drill – Video – space cones roughly 15′ apart but can shorten if space is tight
8 Cone Snake Drill – Video
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman
Metcon: 12 Mins
12 Min EMOM:
1. 3 Power Snatch 135/95 + 30 DU or 30 Singles
2. 10-15 Ball Slams - #35 or less!
*Athletes pair up with someone using same slam ball weight as you and start at different station if needed.
*Try to complete slam balls with :30 rest. Pick a weight light enough to move quick
Functional Bodybuilding Class
Week 18
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set
Ladies Hour:
Warm Up:
2 rounds
10/side Banded Pallof Rotation
30 second Plank Hold
30 Second Reverse Plank Hold
10 KB Swings
Core Strength:
20 Sec Anchor point Reverse Crunch
20 Sec Mountain Climbers
20 Sec Anchor Point Straight Leg Hip Lift
20 Sec Rest
Metcon:
Tabata 20/10
Tabata SkiErg
Tabata KB Swings
Tabata Ball Slam
Tabata Row
