Freedom WOD Classes
Warm Up: 8 Mins
5:00 LAX Roll – Scap / Trap / Rotator Cuff
1:00 Shuttle Run
10 Muscle Snatch
10 Power Snatch
16 Alt. Back Rack Lunges
Strength: 13 Mins
5 Mins to warm up to working weight
8 Min EMOM
Min 1: 14 Back Rack Lunges Or Overhead Lunges
Min 2: 8-12 HSPU as hard as possible
Metcon: 17 Mins
“Open 13.1”
17 Min AMRAP
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
Max Rep Snatch 210/120
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: 8 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 Clean & Jerks – Moderate
5 x 1 Split Jerk – From Rack *build to 1RM
Aux Strength: 12 Mins
3 x Superset
5 Clean Deadlifts
4-8 GHR or Hip Extensions
Hockey Team
Warm Up 5 Mins
3 Rounds:
:45 Easy Row / :15 Fast Row
Then: 2 Min / Side KB Roll Hip Flexors
Strength: 9 Mins
3 Rounds 35 sec on / 25 sec off
5 Crunches into 5 Tuck Ups (Repeat for 35 sec)
6 Mountain Climbers into 2 lateral plank walk to the left into 6 Mountain Climbers into 2 lateral plank walks right (Repeat for 35 sec)
4 Crab Toe touches into 4 Kick throughs (Repeat for 35 sec)
Crab Toe Touches https://www.youtube.com/watch?v=tJcroLOyZLk
Kick Throughs https://www.youtube.com/watch?v=GyFj7d2R6fI
Metcon (20 Mins)
20 Min Partner AMRAP:
Athlete 1: 175 M Row
Athlete 2: Alternate every round
Round 1: Max Box Jumps / Step Ups
Round 2: Plank Hold
*When Athlete 1 finishes row, trade spots. Both athletes will alternate and perform box jumps / Plank Holds
Crew Team
Warm Up 5 Mins
3 Rounds:
:45 Easy Row / :15 Fast Row
Then: 2 Min / Side KB Roll Hip Flexors
Strength: 9 Mins
3 Rounds 35 sec on / 25 sec off
5 Crunches into 5 Tuck Ups (Repeat for 35 sec)
6 Mountain Climbers into 2 lateral plank walk to the left into 6 Mountain Climbers into 2 lateral plank walks right (Repeat for 35 sec)
4 Crab Toe touches into 4 Kick throughs (Repeat for 35 sec)
Crab Toe Touches https://www.youtube.com/watch?v=tJcroLOyZLk
Kick Throughs https://www.youtube.com/watch?v=GyFj7d2R6fI
Metcon (20 Mins)
20 Min Partner AMRAP:
Athlete 1: 175 M Row
Athlete 2: Alternate every round
Round 1: Max Box Jumps / Step Ups
Round 2: Plank Hold
*When Athlete 1 finishes row, trade spots. Both athletes will alternate and perform box jumps / Plank Holds
