Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds:
N-S-N Banded Side Straddle
50′ Toe Walk
50′ Heel Walk
10 Box Step Ups
10 Box Jumps
Intervals: 12 Mins
Every 4:00 x 3 Rounds
500 M Row
*2:00 cap each round
Metcon: 15 Mins
“Marty Supreme”
15 Min AMRAP
2 Back Squats 75% 1RM
10 Dual DB Box Step Overs 50/35
12 Alternating Lunges – bodyweight
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 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL
Strength: 15 mins
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Metcon: 16 Min Cap
Partner Up
16 Min AMRAP
4 Cal Row
8 KB Deadlift
10 Wall Balls
You go, I go Style
