Freedom WOD Classes

Warm Up: 8 Mins
1:30 / Side LAX Rotator Cuff
10 Wall Glides
10-15 / Side DB Ext. Rotation – Video
15 DB Arnold Rotations
20 Banded Curls

Strength: 14 Mins
3 x Superset
15-20 Cable / Band Low Row
10-15 Wall Glides Or PVC Prone Press
2:00 Rest Between Sets

Metcon: 15 Mins
“Peter Parker”
15 Min EMOM
Min 1: Max Rep Wall Walks or HSPU
Min 2: 20 Russian KBS 53/35
Min 3: 200 M RUN – modify distance to finish under 1 minute. Run, not jog
Min 4: Rest

Functional Bodybuilding Class

Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raise

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Power Hour:

Warm Up: 5 Mins

Warm Up: 8 Mins
4 Round Air Squat Tabata :20/:10
Then:
10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video
10 / Side Long Lever Glute Bridge – Video
10 Down & Back (N-S-N) Lateral Monster Walks – Video
1:00 / Side Couch or pigeon stretch

Strength:

5 Minute Circuit
10-15 Banded Glute Kick Backs / Side
10 / Side X Band Walks
10 / Side DB Lateral Lunges

Metcon: 15 Mins

3 Min AMRAP Sprint
8 DB Push Ups
8 DB Renegade Row
8 DB Devils Press

Rest 2 Mins, Then:

10 Min AMRAP
8 DB Push Ups
8 DB Renegade Row
8 DB Devils Press
175 M Row