Freedom WOD Classes

Warm Up: 10 Mins
1:30/sd LAX traps
Ankle circles (20/direction)
~then~
2 Rounds
20 Tall Single Unders video
20 DU
:30 sec plank hold
5 3-sec negative HSPUs

Strength: 10 Min Cap
6 Min EMOM
Odd Min : 10-12 kipping Handstand push ups (Hardest Variation)
Even Min : 30+ sec active hang from pull up bar
repeat for 6 mins

Metcon: 10 Min Cap
Partner Workout
20 min AMRAP
50’ DB OH Lunges 50/35
30 Wallballs 20/14
20 HSPU
*Split reps as desired

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

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: 6 Mins
2 Min Row
1 Min Hollow Hold
30 Sec Burpees

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest

Metcon: 15 Min 
3 Rounds – Every 5 min
400 m Row
20 Sit ups
10 Devils press
*Rest until 5:00 clock
*Cap row to 2 min