2023 Best Of NOCO Voting Starts July 1st!
Use the QR Code to place your vote
Freedom WOD Classes
Warm Up: 10 Mins
50′ X-band walk
10 Ring Rows
10 Box Step Ups
10 Deadlift Alt DB Snatch
10 Deadlift Alt DB Snatch
10 Good Mornings band or bar
Mobility: 8 Mins
90 Sec Per Leg
Partner Barbell Hamstring Smash
Perform mobility between strength sets
👇Roll out Hamstrings and calfs👇
Strength: 15-20 Mins
Deadlift 90%Â of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 13 MinÂ
6:00 AMRAP
3 Muscle Ups / Strict Pull Ups
6 DB Alt Box Step Ups
12 DB Alt Snatch 50/35
Rest 1:00
6:00 AMRAP
3 Muscle Ups / Strict Pull Ups
6 DB Alt Box Step Ups
12 DB Alt Snatch 50/35
Functional Bodybuilding Class
Legs Day The Day We Die
180 Walking Lunges
1 Set Do Not Rest Or Pause
Leg ExtensionsÂ
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.
4 Way Hack SquatÂ
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations
Deadlift SuperSet
3 SetsÂ
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)
Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again
