Freedom WOD Classes
Warm Up: 10 Mins
Two Rounds:
2 minute row, increase pace every 30 seconds
Samson stretch and hold 30 seconds/side
10 banded glute bridges w/ 3 second hold at top
10 Push ups
10 empty barbell deadlift
5 burpees
Week 13: De-Load
Strength: 15 Mins
Deadlift 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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 Hard Cap
“The Fairfax”
For Time:
1500m Row
Every 90 seconds:
10 Burpees over rower
****Workout finishes when you hit 1500m****
Note: RX athletes perform 10 burpees, Intermediate athletes perform 8 Burpees, Scaled athletes perform 5 burpees every 90 seconds
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: 5 Mins
2 Rounds or 5 Mins
10 /leg Quadruped Hip Circles video
10/ leg Hip Abduction video
10 /leg Glute Kickbacks
Strength: 5 Min
5 Minute Circuit
10 Banded Glute Kick Backs / Side
10 / Side X Band Walks
10 / Side Lunges
Metcon: 14 Mins
3 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
Rest 1 Mins, Then:
4 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
Rest 1 Mins, Then:
5 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
