Freedom WOD Classes

Warm Up: 8 Mins
500 M Row
1:00 / Side Samson Stretch
5 Inchworms
10 RDLs
10 Hang Power Cleans

Strength: 18 Mins
 4 x 5-8
Hang Power Clean
3-4 Min Rest. Increase weight each round

Metcon: 15 Mins
15 Min AMRAP:
5 Min AMRAP Burpee Pull Ups
5 Min AMRAP Row For Cals
5 Min AMRAP Box Jumps 24/20

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