Freedom WOD Classes

Warm Up: 6 mins
500 M Row / .7 Mile Bike
2 Rounds:
10 Kip Swings
10 Ring Rows
:30 Hollow Rock / Hold

Core / Intervals: 18 Mins
5 x 20/16 Cal Row, Bike or Ski
:45 Rest Between Intervals
3:00 Rest Then 2 Rounds:
:45 / Side Single Arm OH KB Walk
12-15 Low to High Band Wood Chop
12-15 / Side – Side Plank Hip Lifts

Metcon: 12 Mins
8 Round Tabata :20/:10 – complete 8 rounds at each station before rotating stations
Pull Ups
Row or Bike
V-Ups / Sit Ups

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups