Freedom WOD Classes

Warm Up: 10 Mins 
3 Rounds:
10 Scap Pull Ups
10 Kip Swings
5 / Side PVC Around The World
10 PVC Pass Throughs
10 Band Pull Aparts

Strength: 10 Mins
2 x Giantset
3-5 Strict Pull Ups
10-15 Kipping Pull Ups
3:00 Rest

Technique: 5 Mins
Rope Climb

Metcon: 15 Mins
Every 3:00 x 5 Rounds
2 Rope Climbs OR 6 T2B
15 Russian KBS 53/35
15 Shoulder To Overhead 75/55
*Rd 2 – 12 S2OH 95/65
*Rd 3 – 9 S2OH 115/75
*Rd 4 – 6 S2OH 135/95
*Rd 5 – 3 S2OH 155/105
**2:30 cap per round to change weight

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up:
100 M Run
Then
2 Rounds 30 Sec at each
Walking Samson Stretch
Inchworms
Banded Pull Aparts
Barbell Pull Ups
Knee Push Ups
Air Squats

Strength:
No Strength today

Metcon: 27 mins
7 Min AMRAP
100 M Run
5 Pull Ups
Rest 3:00, then:
7 Min AMRAP
100 M Run
10 Push Ups
Rest 3:00, then:
7 Min AMRAP
100 M Run
15 Air Squats

Olympic Lifting:

Warm Up – 10 Mins
500 M Row
4 Round Tabata :20/:10
Alternating Single Leg Candle Sticks
Samson to pistol stretch (switch sides each round)
10 Wall Glides
15 Bent Over Rear Delt Flies

Technique: 20 Mins
3 x 5 Tall Snatch + OH Squat

Then On an 11:00 Clock:
5 Min EMOM – light weight
1 Hang Power Snatch + OH Squat
1:00 Rest, Then 5 Min EMOM – Moderate
1 Hang Squat Snatch+ 1 OH Squat

Strength: 12 Mins
3 x Superset
3 Power Snatch – Heavy (not touch n go)
5-8 Nordic Curls