Freedom WOD Classes

Warm Up: 10 Mins
50′ Bear Crawl
10 Alt. Lunges
10 RDLs
10 Front Squats
10 Clean High Pulls
10 Hang Power Cleans
Then 2:00 DU
1:30 / Side LAX Roll Glutes

Strength: 18 Mins
3 x Superset
5-8 Back Squats
20-40 Air Squats (weight vest?)
4:00 Rest Between Sets

Metcon: 15 Min Cap
Buy In: 150′ Bear Crawls
3 Rounds
10 Hang Power Cleans 115/75
10 Front Squat 115/75
50 DU
Cash Out: 150′ Bear Crawls

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups