Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
10 KB Jefferson Curls
10 Air Squats
5 Inchworms
:30 Hollow Hold
Then 1:30 / Side Couch Stretch

Core / Intervals: 15 Mins
7 x 10 Cal Sprint
:30 Rest between intervals
Then 3:00 Rest
4 Round Tabata :20/10
L-Hang or Tuck Hang or Hollow Hold
Mountain Climbers
Left Side Plank
Right Side Plank

Metcon: 18 Min Cap
Partner WOD For Time:
2000 M Row – alternate every 250 M
100 Wallballs 20/14
60 T2B
*split wb and t2b reps as desired. one partner works at a time.

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