Freedom WOD Classes

Warm Up: 8 Mins
10 Burpees w/ Strict Push Up
5 Inchworms
10/Side KB Bottoms Up Presses
10/Side DB External Rotation
10 Wall Glides
1:30 / Side LAX Chest or Rotator Cuff

Strength: 20 Mins
Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM”
15 Strict Press
Then
2 OR 3 x Superset (Time dependent and listen to your body)
15 DB Bench Press
15 DB Pullover Extensions or Cable Tricep Extensions
2:00 Rest Between Sets

Retest from 9/24
Metcon: 15 Min Cap
“Not Now Chief”
75 Burpees For Time in the following format:
Min 1: 7/5 Cal Row / Bike + Max Burpees
Min 2: Rest
*When you achieve 75 total burpees you are done. :25 cap on rower each round. Don’t tighten down foot straps so you can get out of the rower quickly

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

Ladies Hour:

Warm Up:
2 rounds
10/side Banded Pallof Rotation
30 second Plank Hold
30 Second Reverse Plank Hold
10 KB Swings

Core Strength:
20 Sec Anchor point Reverse Crunch
20 Sec Mountain Climbers
20 Sec Anchor Point Straight Leg Hip Lift
20 Sec Rest

Metcon:
Tabata 20/10
Tabata SkiErg
Tabata KB Swings
Tabata Ball Slam
Tabata Row