One of the most anticipated workouts of the year is here!

12 DAY’S OF CHRISTMAS! 

Freedom WOD Classes

Warm Up: 5 Mins
Quick Review of Bear Complexes and WOD Breakdown

Bear Complex Example:
Option 1:
Power Clean
Front Squat
Push Press
Back Squat
Back Rack Push Press

Option 2:
Squat Clean Thruster (Cluster)
Back Rack Thruster

Metcon: 35 Min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 Bear Complex 95/65 – see example above
2 Snatches 95/65
3 Strict Press 95/65
4 Burpees
5 Front Squats 95/65
6 Pull-ups
7 Hang Cleans 95/65
8 Hand Release Push-ups
9 Back Squats 95/65
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats 95/65

Example:
1 bear complex
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..

Functional Bodybuilding Class

Thursday:

Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 5 Mins
Quick Review of Man Maker Complexes and WOD Breakdown

Man Maker Complexes Example:
Push Up to Row
Push Up to Row
Burpee
Squat Clean
Thruster

Metcon: 35 Min Cap

This is performed just like the song!
“12 Days of Christmas” For Time:
1 DB’s Man Makers – see example above
2 DB Alternating Snatches
3 DB’s Strict Press
4 Burpees
5 Goblet Squats
6 Ring Rows
7 DB’s Hang Cleans
8 Hand Release Push-ups
9 Lat DB/Line Jumps
10 Box Step Ups
11. V-ups, Tuck Ups, Sit Ups
12 Goblet Lunges

Example:
1 Man Maker
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..