Freedom WOD Classes
Warm Up: 8 Mins
2:00 Bike / Row
1:30 / Side LAX Rotator Cuff
2 Rounds:
10 Deadlifts
10 Hang Power Cleans
10 Strict Press
10 Push Ups
Strength WOD: 12 Mins
6 Min EMOM
1. 15/12 Cal Bike / Row
2. 4 Hang Power Clean – Heavy but unbroken
Metcon: 20 Mins
2 Rounds
2:00 Max rep at each station:
1. Wall Walk – S wall
2. Slam Ball – West side
3. Sled Push – athlete choice – E-W-E
4. Bench Press 155/105 – N rig
5. Rest
*Coaches set up 3 sleds, 1 light, 1 moderate, 1 heavy. Athletes split into groups where you’ll have your own sled while at that station.
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
PSD Dive Team:
Warm Up: 10 Mins
500 M Row
2 Rounds:
5 Spealer Rolls
5 Inchworms
8 Jefferson Curls
8 Deadlifts
15 Air Squats
Strength: 5 mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Partner Metcon: 20 Min Cap
As a team complete 150 Burpees for time
2:30 AMRAP
Athlete 1 performs:
10 Wallballs
10 Deadlifts 65
10 Hang Power Cleans 65
Then Athlete 2 performs as many burpees as possible until 2:30.
:30 Rest, then partners switch stations
*Continue until your team completes 150 burpees OR hits the cap.
