We are working hard to get our 24/7 access set up as we promised! Hopefully just another week or two and we should be live!

Freedom WOD Classes

Warm Up: 10 Mins
2 Min Triple or Double Under Practice
Then
5 Clean Lift Off
5 Clean Power Pulls
5 Clean High Pulls
5 Squat Clean
5 Thrusters

Strength: 20 Mins
Hang Squat Cleans
10 Min to warm up to 80%
Then
10 min EMOM x 2 reps + 1 Jerk @ 80%

Metcon: 14 Min Cap
For Time:
10-1 Thruster Increase weight every round – Start at 95/65 Scale 65/45
30 Double Unders, Double Under Attempts or Single Unders

*Advanced athletes Unbroken Double Unders*

Functional Bodybuilding Class

Wednesday: Legs
1) 4×25
Back Squats

2) 4×12-15
Single Leg Ext

3)  4×12-15
Single Leg Curls

4)  4×12-15
Single Leg: Leg Press

5) 4×12-15
Smith Machine Hack Squats

6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)

7) 4×25
Standing Calf Raises

8) 4×25
Seated Calf Raises

Olympic Lifting

Strength: 45 Mins
3 x 5 Overhead Squat AHAP (As Heavy As Possible)
3 x 5 Squat Snatch 60% (As fast under bar as possible)
Then:
10 Min EMOM
1 Snatch High Pull + 1 Squat Snatch AHAP
Then:
3 x SS
10 Exercise Ball Hamstring Curls
10 / Side Single Leg Hip Thrust