Freedom WOD Classes
Warm-Up: 10 mins
Then 2 Rounds
10 Kang Squat video
10 /side Single Leg KB Deadlift video
30 Sec / side Long Lever Glute Bridge Iso Hold video
10 Sec / side Bird Dog Iso Hold video
100 M Run
Week 17: De-Load
Strength: 15-20 Mins
Deadlift 90% + 10 LBS 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: 15 mins
“Jeepers Cheepers”
15 Min AMRAP
1 Deadlift 225/155 lb Scale 155/110
50 meter Run
2 Deadlifts 225/155 lb
100 meter Run
3 Deadlifts 225/155 lb
150 meter Run
4 Deadlift 225/155 lb
200 meter Run
5 Deadlifts 225/155 lb
250 meter Run
6 Deadlifts 225/155 lb
300 meter Run
On a 15-minute clock, complete as many repetitions as possible of the prescribed work. Athlete will start with 1 Deadlift and 50 meter Run. Then continue with this pattern, adding 1 Deadlift and 50 meter Run after every round.
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 – 5 Mins
15 Glute Bridges
25’ bear crawl
500m Row
25’ bear crawl
15 Glute Bridges
Hip Development – 8 Mins
8 Min Circuit
8/leg KB Split Stance DL
8/leg Single Leg Long Leaver Glute Bridge
8 Sumo Goblet Squats 3/4 rep
Metcon – 12 Mins
10 Min EMOM
Odd: 10 Alt. Devils Press
Even: 20 Sit Ups
