Freedom WOD Classes
Warm Up: 8 Mins
400 M Run or .6 Mile Bike
1:00 Up Dog / Down Dog Flow
1:00 / Side Samson to Hamstring Flow
5 Inchworms
10 Deadlifts
10 Hang Power Cleans
10 Power Cleans
Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 Step Down Box Jumps – Video
2:00 Rest
8 Min Circuit:
5-10-5 Cone Drill – Video
7 Cone “W” Drill
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman
Metcon: 14 Min Cap
6 Rounds For Time:
4 Power Cleans 155/105
200 M Run or .3 Mile Bike
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
Ladies Hour:
Warm Up: 6 Mins
3 Rounds
X-Band Walk
Lunges
Air Squats
Strength: 8 Min Cap
4 Rounds
Single Leg Wall Glute Bridge
30 Sec Banded Leg Pull A Parts
30 Sec Banded ButterFly Pull A Parts
30 Sec Banded Knee Pull A Parts
30 Sec Rest
Metcon: 18 Mins
3 Rounds No Rotating
Tabata 45/15
Left Bench Curtsy Lunges
Left Single Leg Wall Glute Bridge
Bike
-Then
Right Bench Curtsy Lunges
Right Single Leg Wall Glute Bridge
Bike
