Freedom WOD Classes

Warm Up: 7 Mins
10 Burpees
1:00 PVC ROM
10 Power Snatch
10 Overhead Squats
5 Sotts Press
10 Hang Squat Snatch

Metcon kind of: 24 Mins
Not For Time but within 24 Mins (including warm up)
5 Rounds Snatch Complex – Increase weight each round. Record weights
Round 1: Perform unbroken complex of:
5 Snatch Grip DL
5 Power Snatch
5 Hang Sq Snatch
5 OH Squat
Round 2:
4 Snatch Grip DL
4 Power Snatch
4 Hang Sq Snatch
4 OH Squats
Round 3: 3 reps each
Round 4: 2 reps each
Round 5: 1 rep each

Strength After Metcon: 15 Mins – Optional
2 x Giant Set
5 Strict + Negative Pull Ups
10 Kip Pull Ups
10-18 Reverse Grip Lat Push Down
10-15 Curls (Any variation: barbell, db, waiter, cable curl)
3:00 Rest Between Giant Sets. Keep all reps unbroken!
*Banded shoulder stretches between sets.

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers