Freedom WOD Classes
Warm Up 10 Mins
2:00 /side Lax Roll Lats and triceps
Then
2 Rounds
6 Burpees
5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Push Press)
6 Box Steps
Strength:
8 Mins
3 Position Clean (Full Sq Clean, Low Hang Sq Clean, High Hang Sq Clean)
3×3 at 65, 70 & 75% 60 sec rest between set
10 Mins
Tempo Front Squat
3-0-1-0 3×5 at 70% 60 sec rest between sets
3 sec down, 0 at the bottom, 1 sec Up, 0 at the bottom
Metcon: 14 Mins
4 Rounds
7 Left Single Arm DB Hang Cluster 50/35
7 Box Jump 30/24
7 Right Single Arm DB Hang Cluster 50/35
7 Box Jump 30/24
1 Cluster = 1 DB Hang Squat Clean into Thruster.
Functional Bodybuilding Class
Boulder Shoulders
5×5
Seated DB Shoulder Press (build to your heaviest set of 5)
Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly (bottom/beginning rom)
Bent Over DB Rear Fly
Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)
Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers