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: 14 Mins
3 Rounds of, 4 Min AMRAP:
250/200 M Row
10 T2B
25 Wallballs 20/14
Then Max Rep Shoulder to Overhead 135/95
1:00 Rest then Repeat AMRAP
*Aim to maintain about 1:00 work time on S2OH
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. 10-15 Back Squats
2. 15 Sit Ups
Metcon: 16 Min Cap
3 Rounds of, 4 Min AMRAP:
250/200 M Row
10 Box Jumps
20 Wallballs 20/14
Then Max Rep Burpees
1:00 Rest then Repeat AMRAP
*Aim to maintain about 1:00 work time on Burpees
Dive Team
Warm Up: 10 Mins
Core workout to song
Strength: 12 Mins
Back to the basics
Air Squats
Push Ups
Pull Ups
Front Squats
Overhead Press
Push Press
Metcon: 16 Min Cap
12 Min AMRAP
10 Knee Raises
10 Air Squats
25 Jump Ropes
