Freedom WOD Classes

Warm Up: 7 Mins 
10 Push Ups
15 Band Curls
15 Band Tricep Extensions
15 Band Row
15 / Side Static Lunges – Video
10 Push Ups

Strength: 12 Mins
2 x Giantset
5-8 Dips – weighted if possible
15-25 DB Bench Press
3:00 Rest

Mobility: 5 Mins
5:00 Band Shoulder Stretch

Metcon: 16 Mins
“Bro Date” 8 Round Tabata :20/:10 – not rotating
Barbell Curls 45/35
Barbell Tricep Extension 45/35 – Video
Barbell Bent Over Row 45/35 – Video
Barbell Back Rack Lunges 45/35

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Dive Team

Warm Up 10 Mins
2 Min Jump Rope Practice
Then 2 Rounds
Walking Samson Stretch N-S
10 Air Squats
8 Ring Rows

Hips 10 Mins
Every 3:00 x 3 Sets
X-Band or Monster Walk Down/Back E-W
15-18 KB Sumo DL

Metcon: 12 Min Cap
12 Min AMRAP
10 Wall Balls
10 Ring Rows
25 Jump Rope