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Freedom WOD Classes
Warm Up: 12-15 Mins
2 Rounds :30 Each:
1:00 min / side Lax Ball Shoulders/Chest
1:00 min / side Lax Ball Lats/shoulders
1:00 min /side Lax Ball Glutes
2 Rounds :30 Each:
Burpees
Push Ups
Squats
Then:
1:00 / Side Samson Stretch
Strength:
No strength today
Metcon: 20 Mins
TBA
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Dive Team:
Warm Up
3 Rounds
Skip Jumps Down/Back
Pogo Jumps Down/Back
Burpee Broad Jumps
Strength: 10-15 mins
Rotating 1/2 Tabata
Plate Sit Ups
Mountain Climbers
Anchor Point T-2-B
Metcon: 20 Mins
Every minute on the minute do the number of burpees indicated in the minute.
Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not complete the number of burpees required for that min then there will be a penalty. Penalties will be done at the end of the 20 mins.
Each burpee missed = 1 Cal row
1) 16 burpees
2) 7
3) 9
4) 10
5) 1
6) 15
7) 4
8) 12
9) 8
10) 8
11) 3
12) 13
13) 5
14) 11
15) 11
16) 5
17) 14
18) 2
19) 10
20) 16
Crew Team:
Same as normal class
