Freedom WOD Classes
Warm Up: 8 Mins
25 DU or Singles
10 / Side Lying Lateral Leg Lifts
10 / Side Fire Hydrants
8 Barbell Jefferson Curls
8 Hang Power Cleans
8 Inchworms
25 DU or Singles
Strength: 15 Mins
3x Superset
12 / Leg Staggered Stance KB Deadlift – Video
6-10 Nordic Curls with GDB foot hook or w/ partner
2:00-3:00 Rest Between Sets
Mobility: 6 Mins
2:00 Band Hamstring Stretch – band around back (under arms)
1:00 / Side Band Trap Stretch
Metcon: 12 Mins
“Michael Myers” – 12:00 Clock
Every 2:00 x 6 Rounds
50 DU / 50 Singles
5 Deadlifts 155/105
5 Hang Power Cleans 155/105
8 Hand Release Push Ups
*Aim for AT LEAST :30 Rest BT Rounds. Modify weight to maintain rest.
Functional Bodybuilding Class
Super Hero Shoulders
4×25
Alternating Seated DB Shoulder Press
Giant Set
2×20
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
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)
Giant Set
2×20
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)