Freedom WOD Classes
Warm-Up: 3 Mins
1:00 Jump Rope
5 Deadlift
5 Cleans
5 Hang Cleans
5 Push Press
5 Push Perk
5 Split Jerk
Bodybuilding: 30 Mins
Then 6 Min AMRAP per station
1. 15 Hamstring Curls
2. 15 Quad Extensions
3. Superset – 8 / Side: Cable Rear Delt Fly + Lateral Cable Raise
4. 10-12 Lat Pull Down
5. 10-12 Low Row
*Don’t rotate or stop before 6 Mins unless you perform 3 sets
Metcon: 7 Min Cap
“21.4”
7 Minutes to complete the heaviest unbroken complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
*Athletes can have as many attempts as they want. The last attempt must have the deadlift completed by 7:00. Only record you heaviest successful attempt. Once you pick the barbell up, you must complete all movements unbroken / touch n’ go. Power or Squat cleans, and push or split jerks.
**Newer athletes working technique perform 3 x 4 of the complex at light weight.
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: 6 Mins
2 Min Row
90 sec /side couch stretch
N-S Walking Samson
10 Glute Bridges
10 Banded Good Mornings
Posterior Chain Development: 6 Mins
1 Round every 90 Secs for 6 Mins (4 rounds)
Walking Lunges east/west
10 KB RDL
5 Goblet Squats w/ 2 Sec pause at bottom
Metcon: 14 mins
14 mins EMOM
Min 1: 8 Cal Bike
Min 2: 10 KB Goblet Thrusters
