Freedom WOD Classes
Warm Up: 8 Mins
4 Round Bottom to Bottom Tabata Squat :20/:10-static air squat
Then 2 Rounds
10 Scap Pull Ups
10 Kip Swings
10 Ring Rows
10 PVC OHS w/ 2 sec pause in bottom
Strength: 10 Mins
3 x 10 Back Squats – Moderate Load
*Not intended to be very intense
Mobility: 8 Mins
1:30 / Side Pigeon
1:30 Hip & Ankle Opener
3:00 Foam Roll or 1:30 / Side LAX T-Spine
Metcon: 15 Mins
14.2 CF Opens WOD
Every 3 min for as long as possible
From 0:00-3:00
2 Rounds
10 OHS 95/65 sc. 65/45 Front Squat
10 Chest-2-Bar Pull Ups Sc. Jumping C2B
From 3:00-6:00
2 Rounds
12 OHS
12 C-2-B Pull Ups
From 6:00-9:00
2 Rounds
14 OHS
14 C-2-B Pull Ups
From 9-12, 12-15, etc…
Follow the pattern until you fail to complete both rounds.
***Alternative workout***
9 AMRAP
10 Overhead Squats 95/65 Sc. 65/45 Front Squat
10 C2B Pull Ups
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Ladies Hour:
Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees
Mobility: 6 Mins
Quad and Hip Smash
Metcon: 30 Min
The Break Up
14 Min Death by Wall Balls 20/14
Add two wall balls each min
2-4-6-8……
Rest 1 Min
The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35
Rest 1 Min
The I Hate You
15 Burpees
