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Please check your emails for more information and if you have any questions or concerns to hesitate to reach out.
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Freedom WOD Classes
Warm Up: 8 Mins
2 mins /side Barbell quad smash
10 Strict Knee Raises
10 Inchworms
10 Air Squats
1:00 /side Couch Stretch
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Station 2
Giant Set:
2 sets
8 Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
*add weight to you lap if needed*
Walking Lunges full length of the gym down and back (east-west)
**add weight via KB/DB Front Rack if needed**
*90 seconds rest between sets
Metcon: 15 Min Cap
2 Rounds For Time:
25 T-2-B
50 Burpees
75 Wallballs 20/14
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
1 Min Reverse Crunches
1 Min Mountain Climbers
1 Min Straight Leg Hip Lift
1 Min Bicycle Crunches
1 Min Flutter Kicks
With remaining time:
Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose from…
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
Session 2: 60 Mins
Back Day F’kn Hurts
1 Arm DB Rows
10 Sets x 10 Reps on each arm
Left arm + Right arm = 1 set (switch back and forth between arms with no rest until you have completed 10 sets on each arm)
T-Bar Row Century Set
DB Shrugs Century Set
1 set x 100 Reps
Don’t put the F’n weight down. Drop your chin to your chest to perform the shoulder shrug
Logging Team:
Warm Up: 5 Mins
50 Jump Ropes
Then 2 Rounds
10 Lunges
10 KB Sumo DL
10 Russian KB Swings
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Station 2
Giant Set:
2 sets
8 Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
*add weight to you lap if needed*
Walking Lunges full length of the gym down and back (east-west)
**add weight via KB/DB Front Rack if needed**
*90 seconds rest between sets
Metcon: 12 Min Cap
12 Min AMRAP
5 KB Sumo Deadlifts
10 Single Arm Alt KB Swings
15 KB Goblet Lunges
20 Double Unders / 20 Singles
Olympic Lifting
Drills: 10 Mins
Coach Lead Clean Drills
– High Hang Power Clean
– Tempo Power Clean
Strength: 30 Mins
3 x Complex: Build to moderate load with good technique
3 Hang Power Clean
3 Power Clean
3 Front Squat
Then:
3 x 5 Power Clean – Moderate weight
3 x 5 Front Squats w/ 2 sec pause – Moderate weight
