Freedom WOD Classes
Warm-Up: – 6 Mins
1:00 PVC pass throughs
10 / Side Front & Lateral Leg Kicks
1:00 Hip & Ankle Opener
10 Push Ups
10/Side DB External Rotation
*If you haven’t been here for bodybuilding then go through a quick tutorial with the coach during the warm up
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: 7 Mins
7 Min AMRAP:
4 MB Burpees 20/14 – Video
8 Wallballs 20/14
15 DU / 30 Singles
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
Row intervals
Min 1: warm up
Min 2: Sprint
Min 3: Recover
Min 4: Sprint
Min 5: Recover
Min 6: Sprint
Min 7: Recover
Strength: 10-15 mins
4 Rounds Rotating Tabata 45 work/15 Rest
Plate Sit Ups
Hollow Rock or Hold
Anchor Point T-2-B
Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Devils Press
Min 2: 10 T-2-B
Min 3: 100′ High Low Carry (down and back then switch hands and go down and back for a total of 100′)
