Freedom WOD Classes
Warm Up: 10 Mins
400 M Run or .7/.6 Bike
1:00 PVC Pass Throughs
2 Rounds:
10 Alt Lunges
5 Inchworms
5 Hang Snatch High Pulls
5 Hang Power Snatch
Intervals: 8 Mins
Intervals
5 x 8/6 Cal Bike Sprint
:45 rest between intervals
*Share bikes and rotate
Mobility: 6 Mins
1:30 / Side Quad or Glute Smash
1:30 / Side Couch Stretch or Calf Stretch
Metcon: 16 Min Cap
3 Rounds For Time:
400 M Run or .7/.6 Mile Bike
12 Hang Power Snatch 95/65
16 Alt Back Rack Lunges 95/65
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
MomFit:
Warm Up – 6 Mins
2 Rounds:
10 Fire Hydrants (per side)
15 Jumping Jacks
30 sec Samson Stretch (per side)
Hip Circuit – 8 Mins
8 lying leg circles (per leg)
8 Donkey Kicks (Per leg)
8 Clamshells (per side) elevated feet/wall supported /banded
Metcon – 15 Min Cap
20-18-16-14-12-10-8-6-4-2
MB Cleans
**8 Alt Box Step Ups After Each Round**
