Freedom WOD Classes

Warm Up: 6 Mins
1:30 / Side LAX Chest or Post Shoulder
10 / Side KB Bottoms Up Press
5 Hang Snatch High Pull
5 Hang Power Snatch
5 Power Snatch
5 Snatch Balances

Strength: 12 Mins 
12-10-8 HSPU As hard as possible
3 x 10 Wall Glides BT sets

Technique: 5 Mins
Coach Lead Turkish Get Ups

Metcon: 16 Mins 
On a 16:00 Clock:
12 Min EMOM
Min 1: Squat or Power Snatch – Build to 80% (low volume)
Min 2: 50 DU / 75 Singles
Min 3: Rest
Then 4 Minute KB Turkish Get Ups

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups