Freedom WOD Classes

Warm Up 7 Mins
Full Running Warmup Routine video
4oom Run
Walking Knee Hugs (down and back)
Walking Quad Stretch (down and back)
Walking Floor Sweepers (down and back)
Walking Lunge Down / Lateral Lunge Back
Walking Frankenstein Kicks  (down and back)
Butt kickers (down and back)
High knees (down and back)
A Skip N-S-N – Video
B Skip N-S-N – Video

Strength/Conditioning: 20 Mins Cap
Death By 10 Meter Indoor Shuttle Sprint video (wall to wall = 10 m)
Min 1: 10 m sprint
Min 2: 20 M Sprint (10 m down/10 m back)
Min 3: 30 M Sprint (10 down/10 back/10 down)
Min 4: 40 M Sprint (10 down/10 back/10 down/10 back)
and so on until you can no longer get the distance done inside of the 60 seconds.

This will start slow and get fast quickly. So be ready to run… fast!

Metcon: 14 Min Hard Cap
“Hellen”
3 Rounds
400 M Run
21 KB Swings 53/35
12 Pull Ups

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up: 6 Mins
3 Rounds
X-Band Walk
Walking Samson Stretch
Ring Rows

Strength: 11 Min
3 Rounds
30 Seconds at each movement/each side
30 Sec/ side Single Leg KB RDL
30 Sec/ side Long Lever Glute Bridge
30 Sec /side Split stance Lunge
30 Sec Rest

Metcon: 
5 Rounds
50′ Walking Lunges
Shuttle runs
10 Jumping Pull Ups
*1 shuttle run = Wall To Wall