Freedom WOD Classes

Warm Up: 6 Mins 
2:00 Ski / Bike / Row
Then
15 KB Swings
20 Step Ups
15 Strict Knee Raises
:15 Ski/Bike/Row SPRINT

Strength: 9 Mins
2 Rounds
1:00 / Side Banded Side Crunch – Video
1:00 Hang Knee Raise Twists – Video (no kip)
1:00 Knee glide crunches
1:00 Rest BT Sets

Metcon: 17 Mins
5 Min AMRAP x 3 Rounds
10 T2B
15 Box Jump Overs 24/20
30 Russian KB Swings 70/35
Max Cal Ski / Row / Bike
1:00 Rest BT AMRAPs

Post WOD Stretch: 8 Mins
Pigeon
Frog
Couch
Partner Forward Fold Hamstring

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Dive Team

Warm Up 8 Mins
Bring Sally Up Squats

Strength: 8 mins
3 Rounds
12-15 Cyclist Squats
12-15  Double KB Sumo Deadlifts
Down/Back Walking Lunges
30 seconds rest

Metcon: 10 mins
10 Min Ascending Ladder
2 KB DL
2 KB Russian Swing
2 KB Box Step Ups
4 KB DL
4 KB Russian Swing
4 KB Box Step Ups
6 KB DL
6 KB Russian Swing
6 KB Box Step Ups
8 ……….