Freedom WOD Classes

Warm Up 5 Mins
2 Rounds
1 Wall Walk
8 Power Snatch
8 OH Squats
Then 10 Cuban Rotations

Strength: 24 mins
4:00 Warm Up
3 x 10 Power Snatch – touch n go
2:00 Rest BT Sets
Then 4:00 Warm Up
3 x 10 Back Squats – 67%
2:00 Rest BT Sets

Metcon: 14 Mins
Every 2:00 x 5 Rounds
20 Sit Ups
20 Russian Twists (weight optional)
Max Cal Row / Bike in remaining time
1:00 Rest after each round

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 7 Mins
3:00 Row
2 mins Inchworm flow: Inchworm – cobra – downward dog – toe touch – Samson

Strength: 18 Mins 
3 Rounds 45/15
Low to High KB Choppers
High Plank KB Push/Pull
KB High Plank Mountain Climbers
Plank Toe Touch Kb Pass Throughs

Metcon: 12 Min
3 Rounds
21 KB Swings
400 M Row
12 Burpees