Freedom WOD Classes

Warm Up 12 Mins
2:00 Double Under Practice
8 Cleans Lift Off (ground to knee)
8 Cleans Power Pulls (Ground To Hip)
8 Cleans High Pulls (Ground to Navel)
30 Sec Hollow Holds
2:00 Double Under Practice
8 High Hang Muscle Cleans
8 Above Knee Power Cleans
8 Full Squat Cleans
30 Sec Hollow Holds

Strength:
No Strength This Week

👇Take 10-15 Mins To Warm Up And Figure Out Your Working Weight👇

Metcon: 18 Min Cap
Filthy Annie
50 Sit Ups / 25 GHD
50 Double Unders / 100 Singles
5 Clean and Jerks  225/155 scale 135/95

40 Sit Ups / 20 GHD
40 Double Unders / 100 Singles
4 Clean and Jerks 225/155 scale 135/95

30 Sit Ups / 15 GHD
30 Double Unders / 100 Singles
3 Clean and Jerks 225/155 scale 135/95

20 Sit Ups / 10 GHD
20 Double Unders / 100 Singles
2 Clean and Jerks 225/155 scale 135/95

10 Sit Ups / 5 GHD
10 Double Unders / 100 Singles
1 Clean and Jerks 225/155 scale 135/95

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up – 6 Mins
3 Rounds:
20 Jump Rope
10 Anchor Point T2B
10 Air Squats

Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Cork Screw video
20 Sec Reverse Plank Marchers video
20 Sec Bicycle Crunch
20 Sec Rest

Metcon – 12 Mins
12 Min AMRAP:
20 Jump Rope or Pogo Jumps
10 Wall Balls
5 Hangin Knee Raises or 10 Laying Reverse Crunch