Freedom WOD Classes
Warm Up: 10 Mins
High Knees Down / Butt Kicks Back
Single Leg Squat Jumps Down / Double Leg Broad Jumps Back
Then
2 Rounds
20 Step Ups
10 Inch Worms
10 Spelar Rolls
Week 8: De-load
Strength: 12-15 Mins
Deadlift using 90% + 10Lbs of your 1RM to calculate load
40% X 5
50% X 5
60% 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
“Blue Steel”
For Time
30 Deadlifts 185/125
20 Box Jumps 30/24
50′ Handstand Walk or 5 Wall Walks
20 Box Jumps
30 Deadlifts
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
Review Core Movements as the warm up
Core Development: 10 mins
1 Round
Band Above Knee
10 Banded Heal Drops
10 Banded Hollow Hold Alt Leg Extensions
10 Banded Hollow Hold Double Leg Extensions
10 Banded Hollow Hold Scissors
Rest 30 Seconds
Band Around Ankles
10 Banded Double Leg Drop
10 Banded Double Leg Drop with Scissors at the top and bottom
Rest 30 Seconds
10 Banded Double Leg Circles
Metcon: 16 Min Cap
3 Min Tabata
20 Sec DB Manmakers
10 Sec Plank Hold
Rest 1 Min
4 Rounds
30 Sec DB Swings
30 Sec DB Discus video
Rest 1 Min
4 Round
30 Sec Row Sprint
30 Sec Plate Runners
Rest 1 Min
2 Min AMRAP
Burpee w/ Plate Jump
