Freedom WOD Classes

Warm Up: 4 Mins
2 Round Rotating Tabata :20/:10
Air Squats
Burpees
Push Ups
Lunges

Strength – 15 Mins
3 x 5-8 Back Squats 70-80%
3:00 Rest Between Sets

Metcon: 20 Mins
20 Min AMRAP in Teams of 3:
30 Bench Press 155/110
60 OH Plate Lunges in Place 45/35
90 Push Ups
Max Cal Row
*1 Person Resting. 1 Person on Rower. 1 Person on AMRAP. Alternate in any order desired at any time.

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)