Freedom WOD Classes
Warm Up: 6 Mins
500 M Row / . 7 Bike
20 Pull Aparts
10 Push Ups
10 Barbell Jefferson Curls
10 Deadlifts
Intervals – 8 Mins
Every 2:00 x 4 Rounds
24/20 Cal Row / Bike / Ski
*1:20 cap per round – :40 rest minimum
Mobility: 8 Mins
1:30 / Side Hamstring Smash
1:00 / Side Hamstring Stretch
1:00 / Side Pigeon Stretch
Metcon: 13 Min Cap
21-15-9
Deadlift 225/155
Strict Dips
Cal Row / Bike
*don’t over modify dips. Hand release push ups may be a good option here.
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: 4 mins
2 Rounds
1 min Bike
30 Seconds Hollow Rocks
30 seconds Arm Haulers video
Core Development: 5 mins
4 Rounds
20 sec Russian Twist
20 sec Flutter Kicks
20 sec Sit Ups
20 sec Rest
Metcon: 15 mins
3 Rounds 35 sec on / 25 sec off
6 Alt Lunges into 4 Step Ups (repeat for 35 sec)
4 Narrow Hand Position Knee Push Ups into 4 Wide Hand Position Knee Push ups (Repeat for 35 sec)
5 Crunches into 5 Tuck Ups (Repeat for 35 sec)
6 Mountain Climbers into 2 lateral plank walk to the left into 6 Mountain Climbers into 2 lateral plank walks right (Repeat for 35 sec)
4 Crab Toe touches into 4 Kick throughs (Repeat for 35 sec)
Crab Toe Touch video
Kick Throughs video
