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Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds
100 M Row
20 Banded Pull Aparts
10 Air Squats
10 Alt Cossack Squat
10 Ring Rows
Week 5: Load
Strength: 15-20 Mins
Back Squat using 90% + 10lbs of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps aka as many unbroken reps as you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 25 Min Cap
“🎶 I Can’t Drive 55 🎶”
For Time:
55 Pull Ups
55 Back Rack Lunges 65/45 (pull from the ground)
55 Cal Row
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
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: 4 Mins
Burpees to a song of your choice.
Core Development: 6.5 min
4 Rounds
20 Seconds Reverse Crunch
20 Seconds Heal Taps aka Penguins
20 Seconds Straight Leg Hip Lift
20 Seconds Bicycle Crunches
20 Seconds Rest
Metcon: 16 Mins
4 Rounds
3 Min AMRAP
3 Burpees
5 Hanging Knee Raises
7 Ball Slams
1 Min Rest
