April 17, 2024 by DNRadmin




Freedom WOD Classes

Warm Up: 8 Mins
400 M Run
8/Side Split Leg Lifts
5 Inchworms
5 Burpees
10 Push Ups
1:30 / Side LAX Roll Chest

Strength: 8 Mins
8 Min EMOM:
Odd: 4 Bench Press 78-82%
Even: Core – Max Effort Static Hold
Core options:
– Hanging L-Sit or L-Tuck – Video
L-Sit Hold – tuck knees or place hands on ground as needed – Video
– Hollow Hold
– Plank

Metcon: 20 Mins
20 Min AMRAP:
40 Burpees
50 Sig Ups
600 M Run

Functional Bodybuilding Class


Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)

With remaining time:

Steady State Effort averaging 120-130 BPM for 25 Minutes.

Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins

Back Day – Be ready for your low back to get aggravated. This is by design.  

Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps

DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm

DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm

Hyper Extension DB Rows (GHD back extension into rear raise)  Alternative Incline Bench DB Seal Row

3 Sets x 20 Reps

Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times

Olympic Lifting

Squat Snatch Drills: 20 Mins
Light weight technique focus:
2 x 5 Tall Snatch
2 x 5 Hang Squat Snatch
3 x 3 Complex:
1 Tall Snatch + 1 Hang Squat Snatch + 1 Tempo Squat Snatch

10 Min Strength EMOM:
1 Hang Squat Snatch + 1 Squat Snatch
*Start at 40-50% and build to ~80%

Complex: 10 Mins
4 x Complex:
1 Snatch Balance + 3 OH Squats


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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