Freedom WOD Classes Warm Up: 8 Mins 200 M Run 10 Push Ups 5 KB Jefferson Curls 10 KB RDL 5 x 5 Scaled Wall Walk – hold top position for 5 seconds 200 M Run (faster pace) Conditioning: 16 Min Cap 8 Min Row / Bike 0:00-2:00 70% 2:00-4:00 80% 4:00-6:00 90% 6:00-8:00 80%
Read More
Freedom WOD Classes Warm Up: 7 Mins 1:00 / Side LAX Roll Chest 10 Strict Press 10 Push Ups 15 Band Tricep Extensions 10 Hang Power Cleans 8-10 Strict Knee Raises Strength: 22 Mins Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM” 12 Strict Press Then 2 OR 3
Read More
Warm Up: 6 Mins 1:30 Jump Rope (any variation) 7 Pike Push Ups 7 Squats – 3 sec pause in bottom 7 / Side Band Clamshells :30 Plank 7 Front Squats 7 Push Press – start with normal dip, then go lower each rep. Last 2 reps are Thrusters Metcon: 6 Min Cap “Vertigo” 21-15-9
Read More
Freedom WOD Classes Warm Up: 8 Mins 4 Round Air Squat Tabata :20/:10 Then: 10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video 10 / Side Long Lever Glute Bridge – Video 10 Down & Back (N-S-N) Lateral Monster Walks – Video 1:00 / Side Couch or pigeon stretch Strength: 12 Mins 8
Read More
Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 10 Wall Glides 10-15 / Side DB Ext. Rotation – Video 15 DB Arnold Rotations 20 Banded Curls Strength: 14 Mins 3 x Superset 15-20 Cab
