Freedom WOD Classes
Warm Up: 14 Mins
1:30 / Side LAX Rotator Cuff
10/Side DB Ext. Rotation
10 Wall Glides
15 Pull Aparts
10 KBS
5:00 Turkish Get Up Practice – Coach Lead OR Mobility – Video
Strength: 8 Mins
8 Min EMOM:
Odd: 8-10 HSPU as hard as possible
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: 18 Min Cap
3 Rounds For Time:
Right Arm:
3 Turkish Get Ups 53/35
8 KB Snatch
50′ KB Front Rack Lunges (E-W-E)
50′ Farmer Carry E-W-E
Left Arm:
3 Turkish Get Ups
8 KB Snatch
50′ KB Front Rack Lunges (E-W-E)
50′ Farmer Carry E-W-E
*Complete 1 full round on right arm, then full round on left arm. Repeat for 3 rounds each. Substitute for DB as needed
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
30 Min Strength EMOM
0-5: 1 Tall Clean+ 2 Front Squats
5-10: 2 Front Squats – Heavy
10-15: 2 Clean High Pulls – Heavy
15-20: 2 Power Cleans – Heavy
20-25: 2 Squat Cleans – Heavy
25-30: 1 Squat Clean – As heavy as possible
Auxillary Strength: 10 Mins
3 x Superset
5 Strict Press + 1 Split Jerk – 75% Strict Press
5 Tall Box Jumps
