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 Strict Knee-2-Elbow or Knee Raises
Week 10: Load
Strength: 15-20 Mins
Deadlift using 90% 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 you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 10 Min
“The Second Rule”
10:00 AMRAP
5 Plower Cleans 135/95
15 Russian Kettlebell Swings 53/35
20 Toes to Bar
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
1 Min Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
Core Development: 6 Mins
1 Min Hollow Hold
1 Min Flutter Kick
1 Min Sit Ups
1 Min Alternating Heel Taps
1 Min Plank
1 Min Mountain Climbers
Metcon: 16 Mins
8 Round Rotating Tabata (20/10):
Shuffle Burpees
Ball Slams
Push Up Mountain Climber (perform on a box if needed)
KB Swings
