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 “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 – 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