Freedom WOD Classes
Warm-Up: 3 Mins
:30 / Side Figure 4 Hip Rockers – Video
5 Inchworms
Down & Back Samson Stretch
Bodybuilding: 35 Mins
Then 7 Mins per station (35 mins)
1. 2 x 25 Hamstring Curls
2. 2 x 25 Quad Extensions
3. 2 x Superset – 10-12 / Side: Cable Rear Delt Fly + Lateral Cable Raise
4. 2 x 15-20 Lat Pull Down
5. 2 x 15-20 Low Row
*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 Min Cap
18-13-8 For Time:
Thrusters 65/45
Burpee Pull Ups
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: 6 Mins
On The Min
Min 1: Plank Hold
Min 2: Hollow Hold
Min 3: High Low Walk
Min 4: Mountain Climbers
Min 5: Hollow Fluter Kicks
Min 6: High Low Walk
Strength: 5 mins
3 Rounds
20 Partner V-Sit Circles
20 Partner Anchor Point T-2-B / Squats
20 Partner Hip Circles Around Partner DeadBug
Metcon: 15 Mins
Partner wod
50-40-30-20-10
KB Swings
Sit-Ups
Cal Row
