Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min (increase your number from last week)

Strength: 20 Mins
Bench Press
10 Min to warm up to 80%
Then
10 min EMOM x 2 reps @ 80%

Metcon: 15 Min Cap
15-12-9
GHD Sit Ups or V-Ups
Floor Press 165/115 Scaled 115/75
T2B
KB Goblet Lunges 53/35 – 15/leg,12/leg,9/leg

Extra Credit:
Gymnastic Strength
8 Min EMOM
ODD: C2B
Even: Ring Dips

Increase in appropriate fashion. ex: each week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 15 mins 
Tabata 30/30
3 sets
Squatted Alt back kick to squat jump
Curtsy Lunge to sumo squat
DB Reverse Lunge with db curl

Metcon: 20 Min Cap

5 Rounds
3 Min AMRAP
3 MB Cleans
6 Push Ups
10 Air Squats

Rest 1 Min / Repeat