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Freedom WOD Classes

Warm Up: 8 Mins 
2 Min row then
2 Rounds
8 Ring rows
8 Seated banded lat pull down
16 Glute bridges
8 KB RDL

Strength: 16 Mins
3 x Giantset
3-5 Strict Pull Ups
10-15 Kipping Pull Ups
15-20 / Side Crossbody row
3:00 Rest

Metcon: 16 Mins
“Sam and Diane”
Partner wod
16 min AMRAP
8 Renegade row (Left row /Right row + push up = 1 rep) – db or kb
16 Dual KB Sumo DL
24 cal Bike
*Split reps as desired. 1 athlete works while 1 athlete rests
*Partner with someone who will share same weights on db and kb

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:
X-band Lateral Walk down&back
Walking Samson Stretch – down
Inchworms – back
Lunge – down
Squat Jump – back
X-band Lateral Walk down&back

Strength:
3 Rounds
16 Goblet Lunges
16 Goblet Cyclist 3/4 Squats
16 3/4 Sumo DL

Metcon: 15 mins
2 Rounds
20 KB Swings
24 Goblet Squats
20 Ball Slams
25 Box Jumps

Olympic Lifting:

Warm Up – 7 Mins
500 M Row
4 Round Tabata :20/:10
Alternating Single Leg Candle Sticks
Samson to pistol stretch (switch sides each round)

Strength: 20 Mins
3 x 5 Power Clean – Moderate
3 x 5 Front Squat – Moderate
3 x 5 Squat Clean w/ 2 sec pause in Sq catch

Strength: 12 Mins
3 x Superset
5-8 GHRs OR Nordic Curls
5 Tall Box Jumps