Freedom WOD Classes

Warm Up: 8 Mins
10 Glute Bridges
10 Single Leg Glute Bridges
10 Bird Dogs
10 Air Squats
Then 3 sets:
10 Roll & Reach
10 Deadbugs

Strength: 12 Mins
8 Min EMOM
FRONT Squats
Option 1: 5-5-3-3-3-1-1-1
*Build to a “Daily Heavy”. This means go by feel
Option 2: 5 reps emom

Retest from 9/27
Metcon: 14 Min Cap
“Squatters Rights”
Teams of 2, For Time:
50 Back Squats 185/125
50 Front Squats 135/95
50 Overhead Squats 95/65
50 Partner Wallballs 20/14 – Video
*One Athlete works at a time, while one partner rests. Both athletes should perform 25 reps of each movement but can split them as desired.

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl