You better be practicing your karaoke song for after the last open workout on 3/14! The people deserve a show!

Freedom WOD Classes

Warm Up: 10 Mins
10 Min Hip Opener Flow – Video
*Coaches can follow along to the video or come up with similar flow

Conditioning: 14 mins
4 x 500 M Row or 2:00 – whichever comes first
2:00 “Rest” between intervals – 20 Sit Ups after each round

Metcon: 15 Mins
3 Min EMOM x 3 Rounds
Min 1: Max Rep Slam Balls
Min 2: Max Rep V-Up / Tuck Up / Sit Up
Min 3: Max Rep Shuttle Run
3:00 Rest Between Rounds
*Share slam balls. Athletes can start at different stations and rotate through.

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: 10 Mins 
5:00 Barbell Smash Quads
1:00 Shuttle Run
10 Walking Lunges
10 KB DL
10 Air Squats
10 KB Swings

Strength: 12 Mins
3 Rounds
12 Supine Bent Knee Windshield Wipers 
12 Fire Hydrant Hip Abductions (per side)
12 Single Leg Hip Bridges (per side)

Metcon: 25 min Cap
3 Rounds for Time
100′ Double KB/DB Farmer’s Carry
100′ Double KB/DB Walking Lunges
25 Kettlebell Swings
25 Goblet Squats