Freedom WOD Classes
Warm Up: 8 Mins
10 Wall Glides
10/Side External Rotation
15 Pull Aparts
10 Scap Pull Ups
10 Kip Swings
10 Push Ups
1:30 / Side Lax Roll Rotator Cuff
Strength – 12 Mins
8 Min EMOM
1. :45 Max Rep Muscle Ups or 10-15 C2B Pull Ups
2. :45 Max Rep Push Ups
Metcon: 18 Mins
18 Min AMRAP
12 Alternating DB Devil’s Press 50/35
12 Bench Press 135/95
12 Right Leg DB Goblet Lunges 50/35
12 Left Leg DB Goblet Lunges 50/35
1:00 Rest after every round
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 8 Mins
10/Side Front & Lateral Kicks
10 PVC Front Sq
10 PVC Front Rack Sotts Press
1:00 / Side Lat Stretch
2:00 T-Spine Roll
Clean Drills: 20 Mins
3 x 6-8 Tall Cleans – 8 Mins
Alternate with Partner for 12 Mins:
5-8 Hang Squat Clean Under Partner PVC Pipe
*Increase load gradually. Stay under 50%
Strength: 20 Mins
4×5 Hang Squat Cleans – 2 sec pause in catch
4×5 Squat Cleans – 2 sec pause in catch
*no prescribed %
Dive Team
Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
6 KB Deadlifts
6 Box Step Up
Then: 2 mins /side Hamstring Mobility
Hips 10 Mins
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side using a plate Front Foot Elevated Split Squats
Metcon: 10 Min Cap
10 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Alternating Box Step Up To Jump
2-2-2-4-4-4-6-6-6-8-8-8……. until time expires
**For the Box Step Up To Jump Use A Lower Box Or Stack Of Bumper Plates**
CSU Hockey
Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
6 KB Deadlifts
6 Box Step Up
Then: 2 mins /side Lax Ball Glutes
Hips 10 Mins
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side Front Foot Elevated Split Squats
Metcon: 10 Min Cap
10 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Alternating Box Step Up To Jump
2-2-2-4-4-4-6-6-6-8-8-8……. until time expires
**For the Box Step Up To Jump Use A Lower Box Or Stack Of Bumper Plates**
CSU Crew Team
Warm Up 10 Mins
3 Rounds
100 m Row
5 Burpees
7 Kipping K-2-E
Strength:
4 Rounds Back To The Basics
20 Sec Reverse Crunch https://www.youtube.
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.
20 Sec Rest
Metcon: 20 min Cap
1000 m Row
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
500 m Row
Then
3 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
1000 m Row
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
