Freedom WOD Classes
Warm-Up: – Go straight to bodybuilding
Between sets:
PVC pass throughs
Lateral Leg Kicks
Hip & Ankle Opener, etc
Week 1: Test Week
Bodybuilding: 35 Mins
Then 7 Mins per station
Station 1: 2 x 25 Leg Presses
Station 2: 2 x 10-15 Smith Machine Bulgarian Split Squat – Video
Station 3: 2 x 15-20 per Side Single Arm Row – Video
Station 4: 2 x 15-20 Standing Cable Flies – Video
Station 5: 2 x Superset: 15 Tricep Extensions + 15 Reverse EZ Bar Curls – Video
*Depending on class size, 2-3 athletes per station and rotate every 6 mins
**Time is a factor. As soon as your partner finishes you need to start and work with a weight that you can knock out without rest.
Metcon: 15 Mins
“Suicide SqWOD”
15 Min Partner AMRAP:
12/9 Cal Row / Bike
12 Alt. Russian KB Swings 53/35
6 Lateral KB Over Burpees
*New athletes perform unloaded barbell snatch OR 8 Alt. DB Snatch
Only one person works at a time. Complete a full round before switching. Partner A will complete a full round while Partner B rest. Once Partner A as completed a round they will rest while Partner B completes a 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: 6 Mins
Down And Back East – West
X-Band Walk
Walking Lunge
Air Squats
Walking Lunge
X-Band Walk
Conditioning: 12 Min Cap
3 Rounds Not For Time: (but try to finish under 12 mins)
.3 Mile Bike
Full Lap Around The Gym KB High Low Walk
Metcon:
“Fran”kenstein Ladies Hour Style
15 Cal Bike
Then
3 Rounds
15 KB Thruster
15 Ring Rows Pull Ups
Then
15 Cal Bike
