Reminder we’ll be BRO’in out at Odell’s this Saturday at 5:00 p.m.
It is not “cool” to be “fashionably” late.
Freedom WOD Classes
Warm-Up: 7 Mins
2 Round Tabata :30/:10
Air Squat
Burpees
Lunges
Ring Rows
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
Retest from 10/9/25
Metcon: 6 mins
6 Min AMRAP
4 Lateral Burpees over KB
10 Russian KBS 53/35
20 DU / 30 Singles
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: 4 Mins
Warm Up: 10 Mins
2 Rounds
50′ shuttle jog down and back
8 Burpees
50′ shuttle jog down and back
8 DB Deadlift
50′ shuttle jog down and back
8 Strict Knee Raises
Mobility: 5 mins
2 mins /side Couch Stretch
Rotational Core Strength: 8 mins
2 Rounds
40 Seconds On / 20 Second Off
Reverse Crunch
Hollow Rocks or Holds
Hollow Mountain Climbers
Plank Crunches (video) or Plank Hold
Metcon: 15 min Cap
For Time
10-8-6-4-2-2-4-6-8-10 Reps of:
Alternating DB Burpee Deadlift video
Knee-2-Elbows
50′ shuttle sprint down and back at the start of each round.
Example:
Shuttle sprint
10 Alt DB Burpees DL
10 K-2-E
Shuttle Sprint
8 Alt DB Burpees DL
8 K-2-E
