Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds:
10 Deadlifts
10 Hang Snatch High Pulls
10 Hang Power Snatch
10 Anchor T2B
:30 Hollow Hold
Mobility: 8 Mins
1:00 / Side LAX Chest
1:00 / Side LAX Rotator Cuff
1:00 / Side Couch Stretch
1:00 / Side Calf Stretch
Strength: 9 Mins
Every 3:00 x 3 Rounds
5 Bench Press @ 80%
Metcon: 13 Mins
13 Min AMRAP
40 DU / 80 Singles
30 Deadlifts 75/55
25 Box Jumps 24/20
20 T2B
15 Hang Power Snatch 75/55
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
