Freedom WOD Classes
Warm Up: 10 Mins
5 Inchworms
15 Air squats
5 Negative Push Ups – 3 seconds down
15 Air Squats
1:00 Plank Shoulder Taps
10 Jefferson Curls
10 Deadlifts
10 Strict Press
Strength – 12 Mins
6 Min EMOM:
1. 4 Back Squats 70-80%
2. :45 Burpees – working tempo, not sprint
Metcon: 18 Min Cap
3 Rounds For Time:
15 Push Press 95/65
25 Box Jumps
Then 3 Rounds:
15 Deadlifts 185/130
25 Push Ups
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Warm Up: 6 Mins
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
10 Muscle Cleans
Clean Drills: 14 Mins
50-60% for all movements
2 x 6 Tempo Clean High Pulls – slow to knees
2 x 4 Hang Power Cleans
2 x 4 Tempo Power Cleans – slow to knees
Strength: 20 Mins
4 sets of 5 Complexes:
Deadlift + Hang Power Clean + Power Clean + Front Squat
Perform each complex unbroken. After each full rep the athlete can drop it after Front Squat.
*Don’t need all 5 reps of the complex unbroken.
*Pick a Moderately heavy weight that you can still focus on technique
Hockey Team
Warm Up: 10 Mins
5 Inchworms
15 Air squats
5 Negative Push Ups – 3 seconds down
1:00 Plank Shoulder Taps
10 Jefferson Curls
10 Strict Press
10 Ring Rows
Strength – 12 Mins
6 Min EMOM:
1. 6 Bench Press
2. :45 Burpees – working tempo, not sprint
Metcon: 18 Min Cap
3 Rounds For Time:
15 Push Press
20 Box Jumps
Then 3 Rounds:
15 Ring Rows
200 M Run
Crew Team
Warm Up: 10 Mins
5 Inchworms
15 Air squats
5 Negative Push Ups – 3 seconds down
1:00 Plank Shoulder Taps
10 Jefferson Curls
10 Strict Press
10 Ring Rows
Strength – 12 Mins
6 Min EMOM:
1. 6 Bench Press
2. :45 Burpees – working tempo, not sprint
Metcon: 18 Min Cap
3 Rounds For Time:
15 Push Press
20 Box Jumps
Then 3 Rounds:
15 Ring Rows
200 M Run
