Freedom WOD Classes

Warm Up: 14 Mins
2 Rounds:
500 M Row / . 7 Bike
5 Inchworms
8 RDLs
8 Deadlifts
8 Hang Power Cleans
8 Push Press
8 Kip Swings

Mobility: 6 Mins
1:00 / Side Hamstring Stretch
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch

Metcon: 22 Min Cap (4 mins / round)
4 Rounds:
10 Deadlifts 155/105
5 Hang Power Cleans & Jerks 155/105
15 Pull Ups
25 Push Ups
2:00 Rest Between Rounds
*Modify weight or gymnastics reps to complete every round within 4:00 and complete the full workout under cap*

Functional Bodybuilding Class

Chest Day Greatest F’kn Hurts

Cable Chest Fly Giant Set
3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)

Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps

Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set

Cable Fly’s Century Set (high to low)
1 set x 100 Reps

Cable Fly’s Century Set (low to high)
1 Set x 100 Reps

MomFit:

Freedom WOD Classes

Warm Up: 10 Min Cap
200m Row
20 Air Squats
200m Row
20 Alt Lunges
200m Row
20 /leg X-band walks

Metcon: 20 Mins
4 Rounds of 3:30 AMRAP:
14 Alt. Goblet Lunges
20 Goblet Squats (place a med ball under butt to ensure full depth squats)
Max Cal Row
1:30 Rest BT Rounds
***Athletes need to be able to complete lunges in 1 minute and back squats in 1 minute. Minimum 1:00 on row/bike. Modify weight or reps as needed – all the way to bodyweight to maintain 1:00 row/bike.