Freedom WOD Classes

Warm Up: 10 Mins
Then 2 Rounds
10 Deadlift
10 Hang High Pulls
10 Hang Snatch

Strength: 20 Mins
5×5
Deadlift
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 20 Min Cap
Teams of 3
20 Min AMRAP
Bike for meters
8 Pull Ups
8 Hang Snatch 95/65

Athlete “A” ride for meters.
Athlete “B” perform 10 Pull Ups / 10 Deadlifts
Athlete “C” rest

All athletes will rotate when athlete “B” completes the 8 Pull ups and 8 Hang Snatch. i.e. athlete “A” will move to pull ups/hang snatch, athlete “B” will move to rest, athlete “C” will move to Bike. This will continue until time expires.
Score is total meters ridden as a team.

Functional Bodybuilding Class

Tuesday:

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 Mins

-Bus Drivers
2 sets x 100 Reps

Seated DB Side Lateral Raises

MomFit

Warm Up:
5 mins Diaphragmatic Breathing

Core Strength:
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguin / Heal Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest

Metcon:
Tabata 20/10
Push Ups
Ring Rows
Air Squats
Sit Ups