Freedom WOD Classes

Warm Up: 8 Mins
1:30 / Side LAX Rotator Cuff
20 Air Squats
10-15 / Side DB Ext Rotations
10-15 DB Arnold Rotations
10 Power Snatch OR Power Cleans
10 Overhead OR Front Squats

Strength: 20 Mins
Every 3:00 x 3 Rounds
3 x 15 Strict Press
Then  2-3 Supersets
10-15 Matador Dips
15 DB Pullover Extensions
2:00 Rest Between Sets

Retest from 10/23/23
Metcon: 12 Min Cap
Option 1: “Invasion of the Barbell Snatchers” Aka “Isa-Grace”
For Time:
30 Snatch 135/95
30 Clean & Jerks 135/95

OR

Option 2: “Isabelle”
30 Snatch 135/95

OR

Option 3: “Grace”
30 Clean & Jerks 135/95

OR Free Week Athletes
30 Hang Power Clean + Front Squat + Push Press

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

MomFit:

Warm Up: 6 Mins
On The Min
Min 1: Plank Hold
Min 2: Hollow Hold
Min 3: High Low Walk
Min 4: Mountain Climbers
Min 5: Hollow Fluter Kicks
Min 6: High Low Walk

Strength: 5 mins 
3 Rounds
20  Partner V-Sit Circles
20 Partner Anchor Point T-2-B / Squats
20 Partner Hip Circles  Around Partner DeadBug

Metcon: 12 Mins
“Suicide SqWOD”
15 Min Partner AMRAP:
6 Cal Row
6 Alt. Devils Press
6 Lateral KB Over Burpees