Freedom WOD Classes
Warm Up: 7 Min Cap
30/24 Cal Bike
10 Push Ups w/ 2 second negative
10 Wall Glides
20 Pull Aparts
10 Push Ups w/ 2 second negative
*Share bikes. Go in any order to use a bike
Strength: 9 Mins
Every 3:00 x 3 Rounds
5 Bench Press 80-82%
Metcon: 18 Min Cap
18 Min AMRAP
30 Strict Dips
40 Hang Power Cleans 115/75
50 / 40 Cal Bike or Row as needed
*One athlete works at a time. Complete the above reps as a team.
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
