Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 “I”, “T”, “Y”
10/side external shoulder rotations
10 Push Ups
60 Sec Row
Week 17: De-Load
Strength: 12-15 Mins
Bench Press 90% + 5LBS 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: 20 Min Cap
“Alien vs Predator”
20 Minute Versus AMRAP:
Alternate 400 M Row, while other partner performs as many reps as possible at the following station
Rounds 1 & 4: Bench Press 135/95 Scaled 95/65
Rounds 2 & 5: Ring Dips
Rounds 3 & 6: Push Ups
Once the 400m has been hit athletes will switch. Rowers are trying to row as fast as possible to limit the other athletes reps at each station. The athlete with the most reps wins.
Note: You will find failure on every movement today!
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: 6 Mins
DROMS
High Knees
Butt Kicks
Karaoke
Toe Touch
Over Unders
Hip Development: 16 mins
2 Round Tabata :45/:15
1. Standing Band Kick Backs
*Left, Right, Left, Right = 4 Mins
2. Standing Band Lateral Raises
*Left, Right, Left, Right = 4 Mins
3. Bulgarian Split Squats
*Left, Right, Left, Right = 4 Mins
4. 2 x Static MB Glute Bridge – 2 times in a row
4.1 2 x Split Leg Lifts – Left Then Right
*Perform 2 times per station
Metcon: 16 Mins
12 Min EMOM – Same for next time
1. 12 Alt DB Snatch or 15 KB Swings
2. 12 Ball Slams
3. 10 Max Distance Broad Jumps
1 Min Rest, Then
3 Min EMOM: :15 Bike SPRINT
*Share with 2 others. Start at 0:00, :20, :40
Today 9/24:
EMOM x 4
:15 Bike Sprint
Post WOD Hip Stretching
