Freedom WOD Classes
Warm Up: 10 Mins
1:00 Double under practice
then
10 Inch worms
10 Air squats
10 Push ups
10 Squat jumps
10 Push ups
Week 14: Load
Strength: 20 Mins
Bench Press using 90% + 5lbs of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5 =
75% X 5 =
85% 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: 18 Min Cap
“Enter Sandman”
20 minute EMOM
5 sandbag cleans
10 sandbag box step ups
10 pull ups
30 double unders
****NOTE: Sandbag Cleans Are To Be Done Outside On The Grass*****
****Athletes can take the boxes outside if they want****
****A Medball or Sand/Slam Ball Can Be Used In Place Of A Bag And Can Be Used Inside****
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 Snatch Balance – 2 sec pause in catch (even if not full squat) – 40-50%
3 x 4 High Hang Squat Snatch – 2 sec pause in catch (even if not in full squat) – Same weight
3 x 4 Squat Snatch– 2 sec pause in catch (even if not in full squat) – Same weight
Strength: 18 Mins
3 Sets of: 3 Power Snatch + 3 OH Squat – 65-70% *try for touch n’ go
3 x 3 Squat Snatch – Quick Singles @ 80-90%
Hockey Team
Warm Up:
Welcome Back Game!
Then
3 x 45/15 sec
Adductor Rock Backs
Plate Loaded Lateral Squat/lunge
Monster Walks
Strength:
3 x 45/15
MB External
Bulgarian Squats w/ Rotation
Banded Iso Glute Holds
Metcon:
AMRAP 9
9 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
9 Box Jumps or Step Ups
