Freedom WOD Classes
Warm Up: 8 Mins
400 M Run
8/Side Split Leg Lifts
5 Inchworms
5 Burpees
10 Push Ups
1:30 / Side LAX Roll Chest
Strength: 8 Mins
8 Min EMOM:
Odd: 4 Bench Press 78-82%
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: 20 Mins
20 Min AMRAP:
40 Burpees
50 Sig Ups
600 M Run
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
Squat Snatch Drills: 20 Mins
Light weight technique focus:
2 x 5 Tall Snatch
2 x 5 Hang Squat Snatch
3 x 3 Complex:
1 Tall Snatch + 1 Hang Squat Snatch + 1 Tempo Squat Snatch
10 Min Strength EMOM:
1 Hang Squat Snatch + 1 Squat Snatch
*Start at 40-50% and build to ~80%
Complex: 10 Mins
4 x Complex:
1 Snatch Balance + 3 OH Squats
