Freedom WOD Classes
Warm Up: 5 Mins
2:00 Row / Bike / Ski
:30 Hollow Hold
10 / Leg – lying lateral leg lifts
:30 Glute Bridge Hold
:30 Hollow Hold
Interval EMOM Ladder – 8 Mins
8 Min EMOM Ladder for Cals – Row, Bike or Ski
Males: 6-8-10-12-14-16-18-20
Females: 3-5-7-9-11-13-15-17
Modified: 4-5-6-7-8-9-10-11
*Min 1 sprint your cals (6/3) then rest until minute 2 then repeat at (8/5). Continue for 8 Mins.
Metcon: 15 Min Clock
2 Round Partner Workout:
2 Min AMRAP – 50′ Sled Push – Down center of gym E->W and back
:30 Transition
2 Min AMRAP – Sit Ups
:30 Transition
2 Min AMRAP – Burpees
:30 Transition
*In Teams of two, start at any of the stations listed above.
*One athlete performs 50′ sled push then their teammate pushes it back. Alternate for 2 mins
*Both athletes perform 2 Mins of sit ups, not alternating.
*Burpees – one person works at a time. perform as many reps as you’d like then switch with your resting partner.
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)
With remaining time:
Steady State Effort averaging 120-130 BPM for 25 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 – Be ready for your low back to get aggravated. This is by design.
Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps
DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm
DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm
Hyper Extension DB Rows (GHD back extension into rear raise) Alternative Incline Bench DB Seal Row
3 Sets x 20 Reps
Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times
Olympic Lifting
Drills: 10 Mins
10 Mins: Snatch from blocks
Strength: 30 Mins
8 x 1 Snatch Balance – From Rack – build to heavy
Then:
7 Min EMOM
1 Power Snatch
1 Squat Snatch
Directly into: 7 Min EMOM
1 Squat Snatch – build to heavy
