Freedom WOD Classes
Warm Up: 10 Mins
2:00 Bike / Row
2 Rounds:
10 Plate Ground 2 OH (light)
10 Plate Goblet Squats
10 Plate Deadlifts
10 Alt. Lunges – w/ or w/o plate
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating Overhead Lunges – 75/55 – from rack if desired
2. 10-15 GHD Sit Ups or 20-25 Sit Ups
*If you can do overhead lunges at any weight then do them instead of changing the movement. Otherwise modify as normal.
Metcon: 16 Mins
3 Rounds of:
4 Min AMRAP:
30 Front Squats 115/75 or 40-50% 1RM
30 Russian KB Swings 55/35
Max Cal Bike / Row until 4:00
*2:00 Rest then repeat.
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: 6 Mins
2 Rounds
X-Band Walk
Lunges down and back
10 Air Squats
10 Sit Ups
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest
Metcon: 20 Min Cap
20 min cap
50-40-30-20-10
Sit Ups
100-90-80-70-60
Jump Ropes
EMOM Perform 3 Burpees
