Freedom WOD Classes
Warm Up: 8 Mins
400 M Run
8/Side Split Leg Lifts
10 Kip Swings
5 Inchworms
10 Push Ups
1:30 / Side LAX Roll Chest
Strength: 8 Mins
8 Min EMOM:
Odd: 4 Bench Press 75-80%
Even: Core – Max Effort Static Hold
Core options:
– Hanging L-Sit or L-Tuck – Video
– L-Sit Hold – tuck knees or place hands on ground as needed – Video
– Hollow Hold
– Plank
Metcon: 16 Mins
16 Min AMRAP
12 T2B
200 M Run
20 Push Ups
200 M Run
Functional Bodybuilding Class
Friday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Minutes
Legs Day The Day We Die
180 Walking Lunges
1 Set Do Not Rest Or Pause
Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.
4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations
Deadlift SuperSet
3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)
Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again