Freedom WOD Classes
Warm-Up: 3 Mins
1:00 Jump Rope
1:00 Hip and Ankle Opener
20 Pull Aparts
10 Air Squats
10 Push Ups
Bodybuilding: 30 Mins
Then 6 Min AMRAP per station
1. 15 Hamstring Curls
2. 15 Quad Extensions
3. Superset – 8 / Side: Cable Rear Delt Fly + Lateral Cable Raise
4. 10-12 Lat Pull Down
5. 10-12 Low Row
*Don’t rotate or stop before 6 Mins unless you perform 3 sets
Metcon: 12 Min Cap
“Annie”
50-40-30-20-10 For Time:
DU / 2:1 Singles
Abmat Sit-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
1 Min Box Step Ups
1 Min Hollow Hold
1 Min Box Jumps
1 Min Sit Ups
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest
Metcon: 15 mins
1 Slam Balls
10 Box Jumps
5 Anchor Point T-2-B
2 Slam Balls
9 Box Jumps
5 Anchor Point T-2-B
3 Slam Balls
8 Box Jumps
5 Anchor Point T-2-B
4 Slam Balls
7 Box Jumps
5 Anchor Point T-2-B
5 Slam Balls
6 Box Jumps
5 Anchor Point T-2-B
6 Slam Balls
5 Box Jumps
5 Anchor Point T-2-B
7 Slam Balls
4 Box Jumps
5 Anchor Point T-2-B
8 Slam Balls
3 Box Jumps
5 Anchor Point T-2-B
9 Slam Balls
2 Box Jumps
5 Anchor Point T-2-B
10 Slam Balls
1 Box Jumps
5 Anchor Point T-2-B
