Freedom WOD Classes
Warm Up: 8 Mins
8 Min Circuit
10 Wall Glides
10/Side External Rotation
15 Pull Aparts
15 Band Rows
5 Tempo Push Ups – 2 seconds down
Strength – 12 Mins
8 Min EMOM
1. :45 Max Rep Rope Climb OR 10-15 Pull Ups
2. :45 Max Rep Push Ups
Metcon: 16 Min Cap
Chipper For Time:
60 Wallballs 20/14
15 Dips
50 Back Squats 45/35
15 Dips
40 Burpees
15 Dips
30 Pull Ups / C2B
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
Warm Up: 6 Mins
5 Inchworms
1:00 Hip & Ankle Opener
1:00 / Side Lat Stretch
10 Muscle Cleans
Clean Drills: 14 Mins
60% for all movements
2 x 6 Lift Offs
2 x 6 Hang High Pulls
3 x 4 Tempo Power Clean – slow to knees – Singles
Strength: 22 Mins
Power Clean:
3 x 3 @ 65-70%
2 x 2 @ 75-80%
3 x 1 @ 80-85%
Hockey Team
Warm Up: 6 Mins
DROMS
High Knees
Butt Kicks
Karaoke
Toe Touch
Over Unders
Single Leg Jump Squats
Warm Up: 7 Mins
3 Mins Casual Row
2 min /leg barbell smash quads
Core Workout: 5 Mins
2-3 Rounds
20 MB Wall Sit Up/Leg Lifts
20 Wall Bridge Marchers
20 WB Wall Sit Ups
20 MB Wall Starfish Crunches
Metcon (13 Mins)
In Teams of Two Complete
13 Min AMRAP
5 Cal Row/Bike
5 Wall Balls
5 Burpees Box Jump Overs
Complete a full round then rest while your partner does the same, keep alternating until 14 mins expires. Only one person can work at a time.
