🎶 Welcome To The Red Kingdom 🎶

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
10 /leg Front Kicks and Lat Kicks
5 Three Positions Cleans (High Hang Sq Clean, Low Hang Sq Clean, Full Sq Clean)

Strength: 20 Mins
Tempo or “Slow” Squat Clean
3×3 at 70, 75 & 75%
60 sec rest between sets 

Tempo Front Squat 2-3-1-0
3×3 at 70%
60 sec rest between sets

Metcon: 20 Mins
“The Chief”
5 Rounds of
3 Min AMRAP
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
1 minute Rest after each 3-minute AMRAP

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers