Freedom WOD Classes
Warm Up: 4 Mins
1 min/side Hip/Ankle Mobility
2:00 Min Bike / Row / Ski
N-S-N Over / Under Fence
5 Burpees
Bodybuilding: 30 Mins
3 Sets per station OR 6 Min AMRAP (30 mins)
Station 1: 15 Leg Presses
Station 2: 8-12 Smith Machine Bulgarian Split Squat – Video (One partner perform Suitcase Db bulgarian split squats to try and get 3 rounds in the time frame
Station 3: 10-12 per Side Single Arm Row – Video
Station 4: 10-12 Standing Cable Flies – Video
Station 5: Superset: 10 Tricep Extensions + 10 Reverse EZ Bar Curls – Video
*Depending on class size, 2-3 athletes per station. Aim for 3 rounds within 6 mins
Metcon: 10 Mins 10 Min AMRAP Ladder 1 Burpee + 1 Box Jump 2 Burpees + 2 Box Jumps *Continue climbing the ladder for 10 minutes. **Note this is not a burpee box jump. Perform your burpee reps then box jump reps
Functional Bodybuilding Class
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
3 Mins /side Quad Smash
-then-
20 Air squats
20 Step ups
10 KB RDL (53/35)
Strength&Conditioning: 10 Mins
1 Rounds Max Effort
12 Cal Bike Sprint (all out sprint)
30 Secs Squat Jump
Move immediately into Max Effort Squat Jumps
90 Sec Rest -Then-
1 Rounds Max Effort
12 Cal Bike Sprint (all out sprint)
30 Sec Alt Lunge Explodes
Move immediately into Max Effort Lunge Explodes
Metcon: 15 Min Cap
4 Rounds:
10 KB Goblet Squats
15 Russian KB Swings
20 KB Box Step Ups With Knee Drive
