Freedom WOD Classes
Warm Up: 10 Mins
1 Min of Jump Ropes
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
5 Box Jumps
Week 4: De-Load
Strength: 15-20 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: 16 Min Cap
“NutCracker”
4 Rounds of:
3 Min AMRAP
5 Tall Box Jump Overs
3 Deadlifts 155 / 105
1 Front Squat 155/105
Rest 1 Min
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 Hip Circles / Leg
10 Hip Abduction / Leg
10 Glute Kickbacks / Side
Hip / Leg Development: 5 Min
3 Rounds
15 /side Banded Glute Kick Backs
X Band Walks Down and Back
20 Banded Air Squats
Metcon: 15 Mins
Complete as many rounds and reps as possible in 15 minutes of:
25-ft Walking lunge
8 Box Step Ups
25-ft Walking lunge
8 Ring Rows
Olympic Lifting:
