It’s almost time for Murph… Are you ready to start your weekly hero wods?! Don’t worry, its not today. But soon. Very soon.
Freedom WOD Classes
Warm Up: 10 Min Cap
500/400 Row or .6 Bike
20 Air Squats
250/200 Row or .3 Bike
20 Air Squats
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch
Strength – 8 Mins
8 Min EMOM:
Odd: 4 Back Squats 78-83%
Even: Rest
Metcon: 20 Mins
4 Rounds of 3:30 AMRAP:
14 Alt. Lunges 95/65
20 Back Squats 95/65
Max Cal Row or Bike
1:30 Rest BT Rounds
***Athletes need to be able to complete lunges in 1 minute and back squats in 1 minute. Minimum 1:00 on row/bike. Modify weight or reps as needed – all the way to bodyweight to maintain 1:00 row/bike.
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 min
Row 15 Cal
1 Min Jumping Jack
1 Min Walking Samson
Bike 12 Cal
Core Development: 8 min
2 Rounds
45 Sec Hollow Hold
15 Sec Rest
45 Sec Bicycle Crunch
15 Sec Rest
45 Sec Plank Hold
15 Sec Rest
45 Sec Mountain Climbers
Metcon: 12 min
12 Min AMRAP
5 Shuffle Burpees
10 Cal Row
15 Alternating DB Snatch
