Freedom WOD Classes
Warm Up: 10 Mins
400 M Run or .7/.6 Bike
10 Push Ups
20 Air Squats
1:30 / Side LAX Chest
1:30 / Side LAX Glute Smash
Strength: 14 Mins
8 Min EMOM:
Odd: 4 Back Squats 70-75%
Even: 8 Strict Pull Ups or Ring Rows
Metcon: 16 Mins
16 Min AMRAP:
400 M Run
30 Wallballs 20/14
30 Air Squats
15 Dips
15 Hand Release Push-ups
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 – 5 Mins
15 Glute Bridges
25’ bear crawl
500m Row
25’ bear crawl
15 Glute Bridges
Hip Development – 8 Mins
8 Min Circuit
8/leg KB Split Stance DL
8/leg Single Leg Long Leaver Glute Bridge
8 Sumo Goblet Squats 3/4 rep
Metcon – 12 Mins
Row for Max Meters – perform abmat sit ups then row for meters
On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups
On the 10:00 – 10 AbMat Sit-Ups
On the 11:00 – 11 AbMat Sit-Ups
