Freedom WOD Classes
Warm Up: 10 Mins
“Ultimate Shoulder Warm Up” – Video
Using a #10-25 Plate:
8 Halos / direction
8 / direction “Plate 8”
8 / Side Plate Shovel
8 Plate Press Outs
8 Rocking Press Out
Then: 4 Round Air Squat Tabata :20/:10
Test Strength: 8 Mins
2:00 Max Rep Back Squat 135/95
Mobility: 7 Mins
1:30 / Side Hurdler Stretch
1:00 / Side Pigeon Stretch
2:00 Straddle Split Stretch
Metcon: 14 Min Cap
” ‘lizabeth”
21-15-9 For Time
Hang Squat Cleans 135/95
Ring Dips
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
