Discounted team registration ends this week. Get your team together and get signed up!
Freedom WOD Classes
Warm Up: 6 Mins
400 M Run
10 KB RDL
10 Tuck Ups
10 Russian KB Swing
10 Strict Knee Raise
10 KB Deadlifts
Mobility: 8 Mins
3:00 Per Leg
Hamstring Smash and Calf Smash
Perform mobility between strength sets
Lax Roll Lats and Traps
Strength: 15 Mins (De-load Week)
Deadlift 90%Â 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 Min Cap
6 rounds for time:
250 M Row
12 Russian KB Swings 70/53
6 T-2-B
Functional Bodybuilding Class
Legs Day, The Day We Die
180 Walking Lunges
1 Set Do Not Rest Or Pause
Leg ExtensionsÂ
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.
4 Way Hack SquatÂ
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations
Deadlift SuperSet
3 SetsÂ
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)
Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again
