Freedom WOD Classes

Warm Up 12 Mins
400 M Run
Monster/X-band Walks (down and back)
12 Banded Good Mornings
30 Sec Hang Hold From Pull Up Bar
400 M Run
12 Air Squats
12 KB Swings
30 Sec Hang Hold From Pull Up Bar

Then

5 Mins to: Roll out Legs and Forearms

Strength:
No Strength This Week

Metcon: 18 Min Cap
21-15-9
KB Goblet Squat 70/53 scale 53/35 or 35/25
KB Swings
400 M Farmer Carry

Switch Hands as needed but DO NOT drop the kb on the ground (set it down)

Functional Bodybuilding Class

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

Olympic Lifting