Freedom WOD Classes

Warm Up 12 Mins
2 Min Row
Then 2 Rounds:
15 Pull Aparts
10 Kip Swings + Hip Drive 
10/Side Fire Hydrants
10/Side Lying Lateral Leg Lifts
5:00 Shoulder Mobility – roll or stretch

Strength: 8 Mins
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.

Mobility: 8 Mins
Athlete Choice

Metcon: 12 Min Cap
“Jackie”
For Time:
1000 M Row
50 Thrusters 45/35
30 Pull Ups

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 6 Mins

2 Rounds – 20 Seconds of Each:
Pogo Jumps
Burpees
Push Ups
Plank Hold
Mountain Climbers
Then: 5 Slow Inchworms w/ Abdominal Stretch

Strength:
EMOM x 5 Minutes
15 Reverse Crunch
Hollow Hold to Finish the Minute

Metcon: 18 Min

8 Min AMRAP:
7 Anchor Point T2B
7 DB Floor Press
20 Jump Ropes

Rest 2 Mins

8 Min AMRAP:
7 Anchored Sit-Ups
7 Push Ups
20 Jump Ropes