Freedom WOD Classes
Warm Up: 10 Mins
500 M Row
Then 2 Rounds
10 Alt. Lateral Lunges
10 Kip Swings
:30 Hollow Hold
5 Inchworms
Then:
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating Front Rack Lunges – from rack if desired
2. 10-15 GHD Sit Ups or 20-25 Sit Ups
Metcon: 15 Min Cap
4 Rounds For Time:
9 Thrusters 115/75
15 T2B
21/17 Cal Row
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Crew Team
Warm Up: 10 Mins
500 M Row
Then 2 Rounds
10 Alt. Lateral Lunges
10 Kip Swings
:30 Hollow Hold
5 Inchworms
Then:
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating DB Goblet Lunges
2. 15 Sit Ups
Metcon: 16 Min Cap
3 Rounds For Time:
12 Burpees
24 Goblet Squats
500 M Row
Crew Team
Warm Up: 10 Mins
500 M Row
Then 2 Rounds
10 Alt. Lateral Lunges
10 Kip Swings
:30 Hollow Hold
5 Inchworms
Then:
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating DB Goblet Lunges
2. 15 Sit Ups
Metcon: 16 Min Cap
3 Rounds For Time:
12 Burpees
24 Goblet Squats
500 M Row
