Freedom WOD Classes

Warm Up: 10 Mins
2:00 DU or Practice
1:30 Hip and Ankle Opener
10 / Side Front & Lateral Kicks
15 Unloaded Bar Back Squats

Strength – 18 Mins
4 x Superset
4-4-6-8 Back Squats – As heavy as possible but unbroken. Start around 85% and drop wt as reps increase
100′ Walking Lunges w/ or w/o weight – Alternative: 50 Leg Extensions if machine is available
3:00 Rest Between Sets

Metcon: 12 Mins
2 Rounds of:
5 Min AMRAP
12 Wallballs 20/14
12 Alt DB Snatch 50/35
36 DU / 72 Singles
2:00 Rest and repeat

Functional Bodybuilding Class

Super Hero Shoulders

4×25
Alternating Seated DB Shoulder Press

Giant Set
2×20
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
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
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)