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Freedom WOD Classes

Warm Up: 7 Mins 
Down & Back
High Knee
Butt Kick
Walking Samson Stretch
Inchworms – Down only, not back
Zombie Walk – Video

Strength: 12 Min Cap
1 Mile Run / 2000 M Row / 2.4 Mile Bike

Metcon: 20 Mins 
“Fold in the Cheese”
Every 5:00 x 4 Rounds:
20 Deadlifts 135/95
10 Burpee Box Jump Overs 24/20
*4:00 time cap per round. Modify weight or reps to complete under 4:00.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Functional Bodybuilding:

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges