Freedom WOD Classes
Warm Up: 10 Mins
2rds
10 Push Ups
15 Barbell Curls
10 Close Grip Push ups
15 Ring Rows
10 Wide Grip Push ups
15 Hammer Plate Curl video
Week 15: Over Load
Strength: 15-20 Mins
Bench Press using 90% + 5lbs of your 1RM to calculate load
70% X 3
80% X 3
85% X 3+
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
“El Matador”
5 Rounds
12 Matador Dips or Rings
9 Barbell Shoulder to Overhead 155/115
6 C-2-B Pull Ups
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:
Strength:
Metcon:
