Freedom WOD Classes

Warm Up: 6 Mins
3 Rounds:
5 Burpee Broad Jumps
10 Slow Air Squats
Then 1:00 / Side Couch Stretch

Strength: 20 Mins
4 x Superset
5-5-8-10 Back Squat – Start around 85% and drop wt as reps increase
10-15 / Side Single Leg Hip Thrust
3:00 Rest Between Sets

Metcon: 9 Mins
2 Rounds:
1:00 Max Rep Burpees
1:00 Rest
1:00 Max Rep Front Squats 135/95
1:00 Rest
1:00 Max Rep KBS 53/35

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