Freedom WOD Classes
Warm Up: 10 Mins
N-S Toe Walk
N-S Heel Walk
:30/side ankle rollout
Then 3 Rounds:
5 Inchworm with Pushup
5 Burpees
5 Med Ball clean
5 Med Ball Push press
Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 PVC Over Box Jumps
2:00 Rest
8 Min Circuit:
L-Cone Drill – Video – space cones roughly 15′ apart but can shorten if space is tight
8 Cone Snake Drill – Video
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman
Metcon: 10 Min Cap 5 Rounds For Time: Row 250/200 M 50 Dubs/75 singles
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: 10 Mins
2 Rounds
30 sec Jump Rope
5 Strict K-2-E
10 Mountain Climbers
Then
2:00 /side Couch Stretch
Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise
Metcon: 15 Min
5 Rounds EMOM
60 Sec Max Plank Press
60 Sec Max Rep Double Unders or Attempts
60 Sec Alt KB Swings
60 Sec Rest
