Freedom WOD Classes
Warm Up: 10 Mins
5 Scap Pull Ups
10 Knee Push Ups
15 Air Squats
1:00 PVC Pass Throughs
:45 / Side LAX Roll Glutes
5 Pull Ups
10 Push Ups
15 PVC OH Squats / Front Squats
*Focus on technique not speed. Slow controlled movement
Strength: 12 Mins
8 Min EMOM:
Min 1: 10-15 Overhead Squats 95/65 or 50% 1RM
Min 2: :45 Max Rep Wall Walk OR Max Distance Handstand Walk
*OH Squats with PVC are acceptable. Can modify to Front or Back Squat as needed.
Metcon: 15 Min Cap
For Time:
50 Box Jumps 24/20
50 Push Ups
50 Pull Ups
50 Air Squats
*Athletes can complete this in any order and partition reps as desired.
Ex: 5 Rounds of 10 reps at each movement OR 2 Rounds of 25, etc.
Functional Bodybuilding Class
Week 4
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: 60 Minutes
Legs Day The Day We Die
180 Walking Lunges
1 Set Do Not Rest Or Pause
Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.
4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations
Deadlift SuperSet
3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)
Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again
