Freedom WOD Classes
Warm Up: 10 Mins
2rds
10 Push Ups
15 Barbell Curls
10 Close Grip Push ups
15 Ring Rows
10 Wide Grip Push ups
15 Hammer Plate Curl video
Week 15: Over Load
Strength: 15-20 Mins
Bench Press using 90% + 5lbs of your 1RM to calculate load
70% X 3
80% X 3
85% 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: 15 Min Cap
“El Matador”
5 Rounds
12 Matador Dips or Rings
9 Barbell Shoulder to Overhead 155/115
6 C-2-B Pull Ups
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 8 Mins
10 / Side Front & Lateral Kicks
10 / Side Hip 90/90s
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
Drills: 18 Mins
3 x 4 Jerk Drive – 2 sec pause in dip 40-50%
3 x 4 Press to Split Jerk – 2 sec pause in catch – Same weight
3 x 4 Power Clean + Split Jerks – 2 sec pause in catch – Same weight – quick singles
Strength: 18 Mins
3 Sets of: 3 Power Clean + 3 Split Jerks – 65-70% *Aim for unbroken
3 x 3 Squat Clean + Split Jerk – Quick Singles @ 80-90%
Hockey Team
Warm Up: 7 Mins
:45 / Side Fire Hydrants
1:00 90/90’s with hip opener
:45 / Side – Side lunge Extension
:45 / Side – Side lunge Reaches
Strength: 12 Mins
3 Round Tabata :45/15
Alternating Cossack Squats
Hanging Knee Raise
Alternating Curtsy Squat
Reverse Plank
Metcon: 12 Mins
Teams of 3: 12 Min AMRAP
Athlete 1 performs:
15 Goblet Squats
6 Burpee Broad Jumps
Athlete 2: Row For Calories
Athlete 3: Rest
*When athlete 1 completes reps, everyone rotates to next station
