Go Go Power Rangers! Don’t Forget To Vote! Click The Link Below
NoCo Style Magazine 2025 Best Of NoCo Voting Link
Freedom WOD Classes
Warm Up: 10 Mins
3 Mins Leg Mobility (players choice)
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
Week 6: OverLoad
Strength: 15-20 Mins
Deadlift using 90% + 10lbs 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: 18 Min Cap
“Power Rangers”
7 Rounds for Load
3 Deadlifts
3 Power Cleans
Do not let go of the bar during the round. Rest as needed between rounds. Score is heaviest unbroken round.
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: 3 Mins
10 Reverse Crunches
30 Second Plank
10 Push Ups
10 Bicycle Crunch
30 Second Hollow Hold
10 Ball Slams
Core Development: 12 mins
Every Minute on the Minute for 12 minutes:
Minutes 1: Anchor Point T-2-B
Minutes 2: DB High/Low Carry x 100 feet
Minute 3: Hollow Hold
Metcon: 15 Min Cap
15 AMRAP
10 Burpees Mountain Climber
15 Ball Slams
20 Sit Ups
