Big Brace, Flat Back, Tall Chest = Good Lift! Oh And Don’t Forget To Breath!
Freedom WOD Classes
Warm Up: 10 Mins
200 M Run
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
10 Strict Pull Ups
Week 1: Load
Strength: 20 Mins
Deadlift using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
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: 12 Min Cap
3 Rounds
11 KB Sumo Deadlift High Pulls 70/53
9 Pull Ups
Rest 1 Mins
3 Rounds
9 Russian KB Swings 70/53
7 C-2-B
Rest 1 Mins
3 Rounds
7 KB Swings 70/53
5 Muscle Ups or Jumping Hip To Bar or Jumping Bar MU video
Note: Pull ups should be scaled to banded or jumping / C-2-B should be scaled to banded of jumping c-2-b / MU should be scaled to banded MU, jumping bar MU or jumping hip to bar. See video above for reference on jumping MU and Hip to bar.
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 5 Mins
2 Min Casual Row
Slap Game!
Strength: 15 mins
Tabata 20/10
6 Mins / 4 rounds
Cork Screws
Circle Crunches
Power Over aka Extended Bicycle Crunch
Metcon: 16 Min
Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Single Leg DB Glute Bridge With Crunch video
KB Standing OH Marchers
Alt KB Swings
KB Standing OH Marchers
Olympic Lifting:
