Welcome to Coach Tyler’s program. Kicking things off pretty nasty..
Freedom WOD Classes
Warm Up: 12 Mins
3:00 Row
Then 3 Rounds:
10 Air Squats
6/Leg OH Lunge w/ light db/bumper plate
:30 H0llow Hold
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating Front Rack Lunges – from rack if desired
2. 10-15 GHD Sit Ups or 20-25 Sit Ups
Metcon: 15 Min Cap
5 Rounds For Time:
500 M Row
15 Thrusters 95/65
*There will be few athletes who complete this under cap. Pace accordingly
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
Dive Team:
Warm Up: 6 Mins
On The Min
Min 1: Plank Hold
Min 2: Hollow Hold
Min 3: High Low Walk
Min 4: Mountain Climbers
Min 5: Hollow Fluter Kicks
Min 6: High Low Walk
Strength: 5 mins
3 Rounds
20 Partner V-Sit Circles
20 Partner Anchor Point T-2-B / OH Plate Hold
20 Partner Hip Circles Around Partner DeadBug
Metcon: 15 Mins
Partner wod
50-40-30-20-10
KB Swings
Sit-Ups
Cal Row
Crew Team
Warm Up: 10 Mins
.6 Mile Bike OR 500 M Row
Then 2 Rounds
10 Alt. Lateral Lunges
10 Air Squats
:30 Hollow Hold
5 Inchworms
Then:
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
1. 10-15 Back Squats
2. 15-20 Sit Ups
Metcon: 15 Mins
Teams of 3:
15 Min AMRAP
Athlete 1: .3 Mile Bike
Athlete 2: AMRAP Wallballs
Athlete 3: Rest
*All partners rotate when athlete 1 completes the bike.
