Freedom WOD Classes
Warm Up: 8 Mins
4:00 LAX Roll – Scap Or Glutes
1:00 PVC ROM
20 Alt Lunges
30 Air Squats
Strength: 13 Mins
5 Mins to warm up to working weight
8 Min EMOM
Min 1: 4 Back Squats @75-80%
Min 2: 8-12 HSPU as hard as possible – stay unbroken to get rest before squats
Metcon: 18 Min Cap
For Time:
60 Alt. DB Lunges 50/35 – hold db as desired
60 Alt DB Snatch 50/35
40 Box Jumps
40 Ring Rows
Then either: 10 Wall Walks OR
Max distance handstand walk until 18:00 cap
Functional Bodybuilding Class
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Olympic Lifting
Warm Up: 6 Mins
10 / Side Front and Lateral Kicks
10 / Side Hip 90/90s
10 / Side Lateral Leg Lifts
10 Wall Glides
10 / Side External DB Rotation
Strength – 25 Mins
3 x 5 Snatch – Moderate
5 x 1 Overhead Squat – From Rack *build to 1RM
Aux Strength: 12 Mins
3 x Superset
5 Snatch Deadlifts
8-10 Sotts Press
Functional Bodybuilding Class
Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Hockey Team
Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees
Mobility: 6 Mins
Quad and Hip Smash
Metcon: 30 Min
The Break Up
14 Min Death by Wall Balls 20/14
Add two wall balls each min
2-4-6-8……
Rest 1 Min
The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35
Rest 1 Min
The I Hate You
30 Unbroken Double Under / 60 Unbroken Single Under
Advanced athletes 50 Unbroken Double Under or 25 Unbroken Crossovers
Three Score:
Number of wallballs
Number of Lunges
Finish Time
Crew Team
Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees
Mobility: 6 Mins
Quad and Hip Smash
Metcon: 30 Min
The Break Up
14 Min Death by Wall Balls 20/14
Add two wall balls each min
2-4-6-8……
Rest 1 Min
The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35
Rest 1 Min
The I Hate You
30 Unbroken Double Under / 60 Unbroken Single Under
Advanced athletes 50 Unbroken Double Under or 25 Unbroken Crossovers
Three Score:
Number of wallballs
Number of Lunges
Finish Time
