Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
5 Inchworms
10 Deadlifts
10 Hang Power Clean
5 Split Jerks
Then 2:00 Jump Rope
Olympic Strength: 20 mins
8 Min Coach Lead
-Panda Pull and Tall Cleans – Focus on pulling under the bar
Then 10 Min EMOM
0:00-5:00 – 2 Hang Squat Clean & Split Jerks @ 50-60%
5:00-10:00 – 2 Tempo PSquat Cleand & Split Jerks @ 60-65%
Metcon: 10 Mins
10 Min EMOM
25 DU / Singles + 3 Deadlifts + 3 Hang Cleans 135/95
*Perform all 3 movements every minute. This should only take 30-40 seconds per round. Modify weights or jump rope reps as needed
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
2 Rounds or 5 Mins
10 /leg Quadruped Hip Circles video
10/ leg Hip Abduction video
10 /leg Glute Kickbacks
Strength: 5 Min
5 Minute Circuit
10 Banded Glute Kick Backs / Side
10 / Side X Band Walks
10 / Side Lunges
Metcon: 14 Mins
3 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
Rest 1 Mins, Then:
4 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
Rest 1 Mins, Then:
5 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
