Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
8 Push Ups
10 Alternating Lunges
8 Deadlifts
5 Inchworms
Then:
Walking Samson Stretch wall to wall and back
1:30 / Side Barbell Smash Hamstrings

Strength: 15 Mins
3x Superset
8-10 Sumo Barbell Deadlifts ~60-65%
10-12 Single Leg Hip Thrust – Video

Metcon: 14 Mins
14 Min AMRAP:
15 Push Ups
10 Alt DB Step Ups 50/35
10 Alt DB Lunges 50/35
10 Wallballs 20/14
*Hold DB anywhere desired.

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
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
2×8-12 (heavy)
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)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers