Freedom WOD Classes
Warm Up: 10 Min Cap
2 Rounds: – Barbell is coach lead for round 1
5 Lift Offs
5 Olympic Deadlifts
5 Clean High Pulls
5 Power Cleans
5 Strict Press
5 Push Press
5 Push Jerks
:30 Hollow Rocks / Hold
10 Negative Push Ups
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
Mobility: 4 Mins
2:00 / Side Trap smash or LAX Scaps
Metcon: 18 Min Cap
Complete all of the following for time:
5 Rounds:
5 Clean & Jerks 135/95
10 Push Ups
Immediately into:
3 Rounds:
8 Clean & Jerks 95/65
16 Push Ups
Cash Out: 75 Sit Ups
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
