Freedom WOD Classes

Warm Up 12 Mins
2:00 Double Under Practice
8 Cleans Lift Off (ground to knee)
8 Cleans Power Pulls (Ground To Hip)
8 Cleans High Pulls (Ground to Navel)
30 Sec Hollow Holds
2:00 Double Under Practice
8 High Hang Muscle Cleans
8 Above Knee Power Cleans
8 Full Squat Cleans
30 Sec Hollow Holds

Strength:
No Strength This Week

Take 10-15 Mins To Warm Up And Figure Out Your Working Weight

Metcon: 18 Min Cap
Filthy Annie
50 Sit Ups / 25 GHD
50 Double Unders / 100 Singles
5 Clean and Jerks  225/155 scale 135/95

40 Sit Ups / 20 GHD
40 Double Unders / 100 Singles
4 Clean and Jerks 225/155 scale 135/95

30 Sit Ups / 15 GHD
30 Double Unders / 100 Singles
3 Clean and Jerks 225/155 scale 135/95

20 Sit Ups / 10 GHD
20 Double Unders / 100 Singles
2 Clean and Jerks 225/155 scale 135/95

10 Sit Ups / 5 GHD
10 Double Unders / 100 Singles
1 Clean and Jerks 225/155 scale 135/95

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: 8 Mins
200 m Walk/Jog
Walking Samson Stretch – down and back
Inchworms no push up – down and back
10 Air Squats

Strength: 15 mins 
3 Rounds tabata 45/15
KB Alternating Lateral Lunges video
Double KB Sumo Deadlifts
Kb Goblet Squat
*Move with intention aka slow way down this is not a CF workout. Focus on good quality reps at each station.*

Metcon: 12 Min
Complete as many rounds and reps as possible in 12 minutes of:
10 Wallball Push Press video
12 DB Romanian Deadlift video
14 Alt DB Box Step Ups