Freedom WOD Classes
Warm Up: 8 Mins
500 M Row
1:30 / Side Worlds greatest stretch (video)
1:00 Wrist Rocks (video)
20 Air Squat
:30 Handstand Hold
Then warm up front squats
Strength: 12 Mins
8 Min EMOM:
Min 1: 10-15 Front Squats 135/95 or 50%
Min 2: 8-10 HSPU – As hard as possible
Metcon: 25 Min Cap
3 Rounds For Time:
1000 / 800 M Row
200′ Single Arm KB Front Rack Walk – Switch arms at 100′
30 Single KB Gorilla Row (video)
*Place Rowers under pull up rig. Perform gorilla row as close to the rig as possible.
**Coaches set cones 50′ apart E-W-E in center of gym where athletes will perform front rack walk
Functional Bodybuilding Class
Week 2 :
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
Giant Set
3 Sets
10 Reps Partial Hack Squat (bottom to half up / narrow stance)
10 Reps Partial Hack Squat (top to half down / narrow stance)
10 Reps Hack Squat Full ROM (narrow stance)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Lying Leg Curls (pointed toes)
20 Lying Leg Curls (toes pulled to shine)
20 Split Stance DB Deadlift (10 per leg)
40 Walking Lunges (use bar on back if you need more)
Do all 4 exercises without stopping = 1 set
Hamstring Nordic Curls
3 Sets x 10 Reps
Can Sub With Hamstring Glute Bridges (on frisbees)
Calf Raises
4 Sets
ME Reps Standing Calf Raises
