Freedom WOD Classes
Warm Up: 10 Mins
1 Min of Jump Ropes
Then 2 Rounds
10 Kang Squat video
10 /side Single Leg KB Deadlift video
30 Sec / side Long Lever Glute Bridge Iso Hold video
10 Sec / side Bird Dog Iso Hold video
5 Burpees
Week 3: Functional OverLoad
Strength: 15-20 Mins
Deadlift using 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 14 Min Cap
50 Double Unders / 100 Singles
21 Deadlifts 135/95
9 Burpees
50 Double Unders / 100 Singles
15 Deadlifts 135/95
15 Burpees
50 Double Unders / 100 Singles
9 Deadlift 135/95
21 Burpees
Functional Bodybuilding Class
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
Ladies Hour:
Warm Up: 4 Mins
3 Rounds
30 Second Plank
10 Push Ups
30 Second Hollow Hold
10 Reverse Crunches
Strength:
3 Rounds (6 Mins)
Rotating Tabata 20/10
Right Side DB Plank Press
Left Side DB Plank Press
Right Side Plank Hip Lift
Left Side Plank Hip Lift
Metcon:
5 Rounds
7 Barbell Floor Press (ad weight if needed)
7 Barbell Floor Sweepers (left/right = 1 rep)
7 Burpees
7 Right Turkish Half Get Up video
7 Left Turkish Half Get Up video
7 Sit Ups
