Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
8 Hand Release Push Ups
8 Banded Rows
2 Wall Walks
8 Banded Reverse Flies

Mobility:
2 min Lax ball roll T-spin

Strength:
Gymnastic Strength 10-15 mins

6 Min EMOM
Odd Min : 5-10 5 sec Negatives Handstand push ups (Hardest Variation pad under head, no pad, deficet)

Even Min : 30+ sec active hang from pull up bar
repeat for 6 mins

Metcon: 15 mins
10-1 Floor Press 165/110
with 7 Pull Ups between each round of bench press

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up 10 Mins
Row intervals
Min 1: warm up
Min 2: Sprint
Min 3: Recover
Min 4: Sprint
Min 5: Recover
Min 6: Sprint
Min 7: Recover

Strength: 10-15 mins
4 Rounds Rotating Tabata 45 work/15 Rest
Plate Sit Ups
Hollow Rock or Hold
Anchor Point T-2-B

Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Devils Press
Min 2: 10 T-2-B
Min 3: 100′ High Low Carry  (down and back then switch hands and go down and back for a total of 100′)