Freedom WOD Classes
Warm-Up: 3 Mins
:30 / Side Figure 4 Hip Rockers – Video
5 Inchworms
Down & Back Samson Stretch
Bodybuilding: 35 Mins
Then 7 Mins per station (35 mins)
1. 2 x 25 Hamstring Curls
2. 2 x 25 Quad Extensions
3. 2 x Superset – 10-12 / Side: Cable Rear Delt Fly + Lateral Cable Raise
4. 2 x 15-20 Lat Pull Down
5. 2 x 15-20 Low Row
*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: 9 mins
9 Min AMRAP
1 Wall Walk
3 Deadlifts 255/175
5 / Side Single Arm DB Push Press
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: 10 Mins
2 Rounds
.3 Bike
10 Air Squats
10 Box Step Ups
Strength: 15-20 Mins
Station 1. 2 x 25 Hamstring Curls
Station 2. 2 x 25 Quad Extensions
Station 3: 2 x 25 Leg Presses
Station 4: 2 x 10-15 Smith Machine Bulgarian Split Squat – Video
Metcon:
Teams Of Two
16 Min AMRAP
150 Cal bike
90 Lunges
30 Box Jumps or step ups
Only one person can work at a time, You may split reps up how ever you would like. But you must complete all reps at the given station before moving on to the next movement/station
