Freedom WOD Classes
Warm Up: 8 Mins
4 Round Tabata Air Squat :20/:10
2 Rounds:
20 Banded Rows
20 Pull Aparts
20 Band Bicep Curls
10 Push Ups
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: 22 Min Cap
For Time:
100 DU / 150 Singles
75 Goblet Squat (50/35)
50 Sit ups
25 Box Jump over (24/20)
50 Sit ups
75 Goblet Squat
100 DU / 150 Singles
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
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 & Jerk Drills: 15 Mins
3 x 6-8 Hang Squat Cleans + Jerk Balances @ 50% or less
3 x 5 Hang Squat Cleans + Split Jerk – 2 sec pause in split – up to 60%
Strength: 20 Mins
4×5 Hang Squat Cleans & Jerks- 2 sec pause in split
4×5 Squat Cleans & Jerks- 2 sec pause in split
*no prescribed %
Dive Team
Warm Up: 2 Mins
500 M Row
Hips 10 Mins
10 Min AMRAP:
5 / Leg Box Pistol To Jump
10 / leg Long Leaver Single Leg Hip Bridge video
8 / leg Cossack Squats
**20 / Side Single Leg Hip Sled – these are done once. Go when the machine is available
Technique: 8 Mins
Kip Swings / T2B
Metcon: 12 Mins
5 Min AMRAP x 2 Rounds
6 Kip T2B or 10 V-Ups
6 Burpee Box Jumps (NO BURPEEs They Did the burpee workout Monday)
12 Cal Row
Rest 2:00 after AMRAP then repeat
CSU Hockey
Warm Up: 2 Mins
500 M Row
Hips 10 Mins
10 Min AMRAP:
5 / Leg Box Pistol To Jump
10 / leg Long Leaver Single Leg Hip Bridge video
8 / leg Cossack Squats
**25 Leg Press OR 25 Hamstring Curls – these are done once. Go when the machine is available
Technique: 8 Mins
Kip Swings / T2B
Metcon: 12 Mins
5 Min AMRAP x 2 Rounds
6 Kip T2B or 10 V-Ups
6 Burpee Box Jumps
12 Cal Row
Rest 2:00 after AMRAP then repeat
CSU Crew Team
Warm Up: 7 Mins
500 M Row
1:00 / Side Samson Stretch
1:00 / Side Pigeon Stretch
Hips 10 Mins
10 Min AMRAP:
5 / Leg Box Pistol To Jump
10 / leg Long Leaver Single Leg Hip Bridge video
8 / leg Cossack Squats
**20 / Side Single Leg Hip Sled – these are done once. Go when the machine is available
Metcon: 14 mins
Every 3:30 x 4 Rounds
15/12 Cal Bike
9 TTB or 12 V-Ups
6 DB Snatch (50/35)
Score is your slowest round
