Freedom WOD Classes

Warm Up: 8 Mins
10 Sumo Deadlifts – Coach lead
5 Inchworms
10 Barbell or PVC Jefferson Curls
10 Sumo Deadlifts – Coach lead
Then 2 Rounds:
8 Kip Swings
15 Band Curls

Strength: 15 Mins
2 x Giant Set
20 Cable Lat Push Downs – share the three machines. Go out of order if needed
5 Strict Pull Ups
10 Kip Pull Ups
12-18 Curls (Any variation: barbell, db, waiter, cable curl)
3:00 Rest Between Giant Sets. Keep all reps unbroken!
*Banded shoulder stretches between sets.

Metcon: 15 Min Cap
For Time:
40 Sumo Deadlifts (not high pulls) 185/125
5 Rope Climbs – or Laying to standing rope climb – or Strict Pull Ups
30 Alt Single Arm Devils Press
5 Rope Climbs

Functional Bodybuilding Class

Super Hero Shoulders

4×25
Alternating Seated DB Shoulder Press

Giant Set
2×20
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
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
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)