Freedom WOD Classes
Warm Up: 12 Min Cap
1:00 PVC ROM
1:30 / Side LAX Roll Rotator Cuff
Then 2 Rounds:
15 Pull Aparts
8 / Side KB Bottoms Up Press
3 Wall Walks
5 Hang Power Snatch
5 Overhead Squats
5 Power Snatch
Strength: 8 Mins
8 Min EMOM:
Odd: 8-10 HSPU – as hard as possible
Even: Handstand walk practice OR DU practice
Metcon: 20 Mins
On a 20:00 Clock Complete 4 Rounds:
Perform 1 unbroken snatch complex of the following:
3 Hang Power Snatch
3 Hang Squat Snatch
2 Power Snatch
1 Squat Snatch
Then 20/16 Cal BIKE – moderate pace
*go straight into the bike but take as much rest between rounds as you need. Everyone share bikes, so stagger with other athletes so you don’t rest after the complex. Just finish by 20 mins. Build in weight each round on the snatch complex. Record weights successfully completed
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
