Freedom WOD Classes
Warm Up: 10 Mins
N-S-N for evey movement
Inchworms
Heel Walks
Toe Walks
Broad Jump Squats
– then –
15 deadlifts to begin warm up for strength
Week 11: Load
Strength: 12-15 Mins
Deadlift using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 10 Min
“5 Little Monkeys Jumping on the Bed”
5 min AMRAP Ladder
Box Jump Overs (24/20)
Burpees
– rest 1 min –
For time: (5 min cap)
Descending ladder from where you finished part 1
Burpees
Box Jump Overs (24/20)
* Beginning with 1 rep, add 1 rep every round till AMRAP is complete
* If I finished 7/8 burpees on part 1, part 2 would start with
7 burpees, 8 BJO, then 7 or each, 6 of each, 5 of each… so on.
* If i finished 7/8 BJO on part 1, part 2 would start with
7 BJO, then 7 of each, 6 of each, 5 of each… so on.
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: 2 Mins
400 m Row
Strength: 15 mins
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Metcon: 13 Mins
10 Min AMRAP
KB Deadlifts
KB Swings
KB Goblet Cyclist Squats
1 Min Rest
2 Min AMRAP
Walking Lunges
