Freedom WOD Classes
Warm-Up: 5 Mins
1:00 PVC ROM
1:00 / Side Samson Stretch
1:00 Hip & Ankle Opener
1:00 Figure 4 Hip Rockers – Video
OR!
Follow coach through demo if bodybuilding movements are new.
Week 1: Test Week
Bodybuilding: 35 Mins
Then 7 Mins per station (35 mins)
Station 1: 2 x 25 Leg Presses
Station 2: 2 x 10-15 Smith Machine Bulgarian Split Squat – Video
Station 3: 2 x 15-20 per Side Single Arm Row – Video
Station 4: 2 x 15-20 Standing Cable Flies – Video
Station 5: 2 x Superset: 15 Tricep Extensions + 15 Reverse EZ Bar Curls – Video
*Depending on class size, 2-3 athletes per station and rotate every 6 mins
**Time is a factor. As soon as your partner finishes you need to start and work with a weight that you can knock out without rest.
Metcon: 9 mins
On an 8:30 Clock: 3 Rounds of:
1:30 Max Distance Kettlebell Bear Crawl – Video
1:00 Max Cal Row
:30 Rest
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
