The final open workout will be released today! Remember to come dressed in your best St. Patty’s attire and have your karaoke songs rehearsed for a great show!

Freedom WOD Classes

Warm Up: 10 Mins
2:00 Row / Bike
10 Lift Offs
10 Snatch High Pulls
10 Power Snatch
5:00 Hip Stretch

Conditioning: 12 mins
Coach lead Snatch Technique
Lift Off
Hip Scoop
High Pull
Power Snatch

Metcon: 18 Mins
2 Rounds Not For Time:
400 M Run
500 M Row
.6 Mile Bike

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

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: 5 Mins

2 Rounds or 5 Mins
10 Hip Circles / Leg
10 Hip Abduction / Leg
10 Glute Kickbacks / Side

Hip / Leg Development: 5 Min

3 Rounds
15 /side Banded Glute Kick Backs
X Band Walks Down and Back
20 Alt Lunges

Metcon: 15 Mins

3 Min AMRAP Sprint
5 Medball Cleans
5 Wallballs
8 DB Chest Presses

Rest 2 Mins, Then:

10 Min AMRAP
5 Medball Cleans
5 Wallballs
8 DB Chest Presses
200 M Run