Freedom WOD Classes
Warm Up: 12 Mins
Down & Back
Butt Kicks
High Knees
Heel Walks
Samson Stretch
Karaoke’s
High Skips
10/Side DB Ext Rotation
10 Band T’s
10 Band I’s
Then 5 Min Athlete Mobility
Interval EMOM Ladder – 8 Mins
8 Min EMOM – Bike / Row / Ski
10/8 Cals – Modify to calorie count you can complete in :30
*Every round is a sprint
Metcon: 11 Min Cap
Buy In: 50 DU / 100 Singles 2
21-15-9
Power Snatch 75/55
HSPU
Sit Ups
Cash Out: 50 DU / 100 Singles
Post Stretch: 8 Mins
5 Min Band Shoulder Stretch
3 Min Calf Stretch
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
