Freedom WOD Classes

Warm Up: 8 Mins
1:30 / Side LAX Rotator Cuff
2 Rounds:
10 / Side Cossack Squats
10-15 / Side DB Ext. Rotation – Video
10-15 Arnold Rotations

Strength: 20 Mins
Every 3:00 x 3 Rounds
15 Strict Press
Then:
3 x Superset
15 DB Bench Press
15 DB Pullover Extensions or Cable Tricep Extensions
2:00 Rest Between Sets

Not a repeat
Metcon: 12 Min Cap
“Jack(ie) and Jill ran up the hill”
For Time:
800 M Run
50 Thrusters 45/35
30 Pull Ups

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 3 Mins
10 Inchworms
30 Second Plank
10 Push Ups
10 Bicycle Crunch
30 Second Hollow Hold
10 Reverse Crunches

Strength: 5 Mins 
3 Rounds
10 Left Arm Plank Band Pulls/drag
10 Right Arm Plank Band Pulls/drag
10 V-Sit plate around the world
10 Left Side Standing Lunge Paloff Banded/KB Press
10 Left Side Standing Lunge Paloff Banded/KB Press

Metcon: 13 mins
25 Knee Raises
20 Cal Ski
25 Burpees
20 Cal Row
25 Sit Ups
20 Cal Bike