Freedom WOD Classes

Warm Up 8 Mins
2 Min DU Practice
Then 2 Rounds:
15 Band Rows
15 Band T’s
8 Ring Rows
10 Kip Swings + Hip Drive – Video (not this exact drill but open the hip like this at the back of your kip swing)

Strength: 10 Mins
5 Min Warm Up, Then:
For Time or 5 Min AMRAP (Pick 1 movement):
15 Muscle Ups
30 Pull Ups / C2B
30 T2B
*Athletes pick one of these gymnastics movements to work on before the open. We will repeat this weekly so record your time or reps! Advanced athletes can increase rep count as desired.
**NO DOUBLE SWINGS** Practice good reps. Just got your first pull up? Great! Do 1 at a time and practice.

Metcon: 15 Mins
3 Rounds of: 5 Min AMRAP
5 Bench Press
5 Burpee Broad Jumps 6-8′ / 4-6′
8 T2B
2:00 rest and repeat
*Rd 1 Bench @ 65-70%
*Rd 2 @ 50%
*Rd 3 – switch to hand release push ups or dips

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up – 5 Mins
2 mins /side Lax Ball Lats
10 Air squats
10 Push Ups
10 Wallballs
10 Burpee

Core Development – 4 Mins
45/15 Tabata 2 Rounds
Seated ButterFly Pelvic Thrust
Laying ButterFly Glute Bridge
Glute Bridge
Long Lever Glute Bridge
Long Lever Glute Bridge Crunch
Wall Butterfly Pelvic Thrust
Wall Straight Leg Hip Lift

Metcon: 15 Min Cap
5 Rounds
12 Wall Balls
10 Floor Press

Every Min On The Min Stop what you are doing and preform 3 Burpees (including Min 0:00)

Warm Up: 5 Mins

2 Rounds
8 Shuttle Burpees
3/Side Over Unders
4 Inchworms w/ ab stretch

Strength: 12 Mins
4 Round Rotating Tabata :30/:15 – Video for all movements & Variations
Rotating Planks
V-Sit Slides OR Sit Up Slide
Crossbody Mountain Climbers
Candlestick to Jump or to Sit Up

Metcon: 12 Mins
4 Rounds: 1 Minute at each station
Ball Slams
Burpee Double Push Up
Sit Ups