Freedom WOD Classes

Warm Up 12 Mins 
6 Min Barbell Quad Smash
2 Mins Per side Couch Stretch
Then
10 Deadlifts
10 Crunches
10 Hang High Pulls
10 Sec Strict Knee Raise
10 Hang Power Cleans

Strength: 9 Mins
One Time All The Way Through.
1 Min Hollow Hold
1 Min Flutter Kick
1 Min Straight Leg Hip Lift
1 Min Alternating Heel Taps
1 Min Plank
1 Min Mountain Climbers
30 Sec Hollow Hold
30 Sec Flutter Kick
30 Sec Straight Leg Hip Lift
30 Sec Alternating Heel Taps
30 Sec Plank
30 Sec Mountain Climbers

Metcon: 12 Mins
“Top Down Bottom Up”
12 Min AMRAP
20 Sit Ups
20 Hang Power Cleans 95/65 scale 65/55 Teen 55/45
10 T2B

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up 10 Mins
150m Row
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches
10 KBS

Strength: 6:30 mins 
12 min EMOM
Min 1: Max Effort Hollow Hold
Min 2: 20 Reverse Crunch
Min 3: 20 Sit-Ups
Min 4 Rest

Metcon:
5 Rounds with a 15 min Cap
12 KBS
12 Hanging Knee Raises or Anchor Point T-2-B
150 M Row