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Freedom WOD Classes
Warm Up: 12 Mins
Bear Crawl down and back
20 Baned Pull Aparts
10 Strict Press
10 KB Swings
Then
2 mins /side Roll out Shoulders and T-spine
Strength: 18 Mins
5×5
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 15 mins
Every 90 Seconds for 15 Mins = 8 rounds
3 Wall Walks + HSPU
10 KB Swings 70/53
Perform a wall walk into a wall facing HSPU then wall walk back down = 1 rep
Scaled:
5 Wall Walks
10 KB Swings 53/35
Foundation:
5 HSPU
10 Russian KB Swings 53/35
**NOTE: Scale the Wall Walk and or KBS reps down if needed to finish under 90 seconds**
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
MomFit:
Warm Up – 5 Mins
2 Rounds:
200m Row
8 light Russian KBS
:30 sec Plank
Strength: Core (5 min)
2 Rounds of:
30 sec Flutter Kicks
30 sec Side Plank – Left
30 sec Heel Touches
30 sec Side Plank – Right
30 sec Tuck Ups
Metcon – 14 Min Caps
4RFT:
20 Russian KB Swings
20 Abmat Sit-Ups
200m Row
Crew Team:
Warm Up: 10 Mins
2 Rounds
50′ shuttle jog down and back
8 Burpees
50′ shuttle jog down and back
8 DB Deadlift
50′ shuttle jog down and back
8 Strict Knee Raises
Mobility: 5 mins
2 mins /side Couch Stretch
Rotational Core Strength: 8 mins
2 Rounds
40 Seconds On / 20 Second Off
Reverse Crunch
Hollow Rocks or Holds
Hollow Mountain Climbers
Plank Crunches (video) or Plank Hold
Metcon: 15 min Cap
For Time
10-8-6-4-2-2-4-6-8-10 Reps of:
Alternating DB Burpee Deadlift video 50/35 (Advanced athletes 70/50)
Knee-2-Elbows
50′ shuttle sprint down and back at the start of each round.
Example:
Shuttle sprint
10 Alt DB Burpees DL
10 K-2-E
Shuttle Sprint
8 Alt DB Burpees DL
8 K-2-E
