Freedom WOD Classes

Warm Up: 5 Mins
Then 2 Rounds
10 Box Step Ups
10 RDL
10 Box Jumps
10 Russian KB Swings

Strength: 20 Mins
“A” Week 9
5×5
Deadlift
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 16 Min 
8 1-minute rounds of:
15 KB Swings 53/35
50′ shuttle sprint down and back
Max reps Box Jumps 24/20

Rest 1 minutes between rounds.
Score is total box jumps

Functional Bodybuilding Class

Tuesday:

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 Mins

-Bus Drivers
2 sets x 100 Reps

Seated DB Side Lateral Raises

MomFit:

MomFit

Warm Up (7 Mins)
5 Nuro Mobility
2 Min Jump Rope Practice

Core Strength
4 Sets
12 Left Side Plank Oblique Crunch
12 Right Side Plank Oblique Crunch
20 Wall Bridge Reverse Crunch

Metcon: 10 Mins
10 Min AMRAP
10 DB Thrusters  or Banded off-set Thrusters
10 Knee Raises
20 Jump Rope