Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
200 M Run
5 Strict K-2-E
10 Box Step Ups
Then
2:00 /side Couch Stretch
Strength: 12 Mins
Core Strength
Tabata 45/15 (3 rounds = 12 min) Click on each movement of video
Star Fish Crunch
Black Widow Knee Slides aka Mountain Climber with a lift
Seated Corkscrew
Dragon Flag or Anchor Point T-2-B
Metcon: 20 Min Cap
3 Rounds For Time:
200 M Single Arm Farmer Carry 53/35 – switch hands at 100 M
30 Deadlifts 135/95
20 Box Jumps 24/20
10 T-2-B
Functional Bodybuilding Class
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
Session 2: 60 Minutes
Legs Day
Leg Extensions “10 Second Positive + 10 Second Negative”
4 Sets x 10 Reps
Your Goal should be to fail at 8-9 reps and then tap into your inner hatred for 1 more
Leg Press “5 Second Negative + 5 Second Hold + 5 Second Positive”
4 sets x 15 Reps
Hold isn’t resting at the bottom, keep tension on your legs at the bottom
Back Squats
3 Sets x 20 Reps
DB Split Stance Deadlift with toes on plate
3 Sets x 20 Reps
Barbell Walking Lunges
3 Sets x 20 Steps each leg
