Freedom WOD Classes
Warm Up: 10 Mins
Then 2 Rounds
10 Kang Squat video
10 /side Single Leg KB Deadlift video
30 Sec / side Long Lever Glute Bridge Iso Hold video
10 Sec / side Bird Dog Iso Hold video
10 Box Step Ups
Week 2: Over LoadStrength: 12-15 Mins
Deadlift using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 15 Min Cap
“Best Friends”
5 Round Partner EMOM
Min 1: 12 Deadlifts 225/155
Min 2: 6 Tall Box Jump 30/24
Min 3: 50′ Shuttle Sled Push Sprint (25′ down /25′ back)
In Teams of Two: The team will have 1 min to perform the reps at each station. Teams can start at any station but no more than 3 teams allow at one station.
Athlete “A” performs 6 Deadlifts then Athlete “B” performs 6 Deadlifts inside the min. Then athletes will rotate to Tall Box Jumps where Athlete “A” performs 3 Tall Box Jumps then Athlete “B” performs 3 Tall Box Jumps inside min 2. Then rotating to the final station Shuttle Sled Push where athletes “A” Performs 50 M shuttle Sled Push, then Athlete “B” performs 50 M shuttle Sled Push switching on and off for the full min. Sled pushes is the teams score 50m = 1 Rep
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 8 Mins
200 m Walk/Jog
Walking Samson Stretch – down and back
Inchworms no push up – down and back
10 Air Squats
Strength: 15 mins
3 Rounds tabata 45/15
KB Alternating Lateral Lunges video
Double KB Sumo Deadlifts
Kb Goblet Squat
*Move with intention aka slow way down this is not a CF workout. Focus on good quality reps at each station.*
Metcon: 12 Min
Complete as many rounds and reps as possible in 12 minutes of:
10 Wallball Push Press video
12 DB Romanian Deadlift video
14 Alt DB Box Step Ups
Olympic Lifting:
Warm Up – 7 Mins
2:00 Bike
1:30 Hip And Ankle Opener
10 / Side Front and Lateral Kicks
1:00 PVC Pass Throughs
25 Pull Aparts
Strength: 35 Mins
5 x 5 Hang Clean High Pulls @ 50% – Unbroken
5 x 5 SINGLES – Clean High Pulls 85-90%
Barbell Cycling:
3 x 5 Power Clean + Push Jerk @ 65-70%
3:00 Rest between sets
