Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 “I”, “T”, “Y”
10/side external shoulder rotations
10 Push Ups
10 Step Ups
Week 16: Functional Overload
Strength: 15-20 Mins
Bench Press using 90% + 5Lbs of your 1RM to calculate load
75% X 5
85% X 3
90% 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: 10 Min Cap
“Nameless”
10 Min Ascending AMRAP
1 Wall Walk
2 Hand Release Push Ups
3 Box Jumps
*Add 1 rep to each movement after each round
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
60% for all movements
3 x 8 Hang Snatch High Pulls
3 x 3 Hang Power Snatch
3 x 5 Snatch High Pulls – 2 sec to knees – Singles
Strength: 18 Mins
11 Min EMOM
0-5: 2 Power Snatch – Singles *start at 65% and build
5-6 Rest
6-11: 1 Power Snatch – Build to heavy 1 Rep
Hockey Team
Warm Up: 5 Mins
2 Rounds
X-Band Walk (wall-2-wall)
5 Inch Worm (no push up)
10 Air Squats
10 Banded Pull Aparts
Posterior Chain Development: 5 mins
2 Rounds or 5 Mins
10 Goblet Squats
10 Traditional KB RDL
4 Nordic Curls or 8 /leg Long Leaver Single Leg Hip Bridge video
Technique Review / workout brief
Metcon: 16 Mins
Rotating Tabata 45/15
Wall Balls
Burpee Sprawl (no push up and jump)
KB Deadlift
Sit Ups
