Great Job On The First Day Of The New Program! Let’s Keep The Momentum Going And Crush Todays Strength And Metcon!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
30 sec /side In Place Samson Stretch
10 Alt Cossack Squat
10 Alt Lunges
10 Air Squats
60 Second Bike/Row
Week 1: Load
Strength: 20 Mins
Back Squats using 90% 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: 20 Min
Five 3-minute rounds of:
10 Back Rack Alt Lunges 135/95
10 Box Jumps 24/20
Bike/Row for max calories
Rest 1 minutes between rounds.
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 8 Mins
2 Min Casual Bike
2 Rounds
Banded Walks down and back
10 Banded Air Squats
10 Banded KB RDL
Strength: 8 mins
8 Min Circuit
8 /leg non alternating Reverse Lunge Box Step Up video
12-15 Double KB Sumo Deadlifts
8/leg Single Leg Long Leaver Glute Bridge
Metcon: 14 Min Cap
14 Min AMRAP
6 KB DL
9 Burpees
12 Russian KB Swings
.3 Bike
Olympic Lifting:
Warm Up – 5 Mins
500 M Row
20 Air Squats
10 PVC Front Squats
20 Pull Aparts
Strength Drills: 22 Mins
6 Mins: Squat Clean from “blocks” – light or empty barbell above knee
3 x 5 Squat Cleans – 1 sec Lift off /1 sec pause at top of knee – 50%
3 x 3 Squat Clean & Split Jerk 70%
Strength: 16 Mins
Every 4:00 x 4 Rounds:
3 Unbroken Complexes of:
1 Rep = Deadlift + Hang Power Clean + Sq Clean + Split Jerk
*Perform all 3 reps unbroken without letting go of the barbell
*Increase load each round
