Freedom WOD Classes

Warm Up 7 Mins
15 Shoulder circles forward direction (start small, increase range)
15 Shoulder Circles backward direction
20 Banded Pull Aparts
10/side Banded Shoulder press

Then 2 Rounds:
15 Air squats
30 second handstand/pike hold

Strength/Conditioning: 20 Mins Cap
Week “B” 12 Mins (allow for 10-15 mins)
EMOM x 5 Rounds Complete
5 Handstand Push Ups AHAP
Or
3 Wall Walks AHAP
2 Min Rest
EMOM x 5 Rounds Complete
5 Negative Pull Ups AHAP

Metcon: 15 Min Hard Cap
“Trap Door”
10-1 Wallballs 20/14, sc. 16/12, 14/10 Teen
1-10 C2B

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up – 6 Mins
3 Rounds:
20 Jump Rope
10 Anchor Point T2B
10 Air Squats

Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Cork Screw video
20 SecReverse Plank Marchers video
20 Sec Bicycle Crunch
20 Sec Rest

Metcon – 12 Mins
12 Min AMRAP:
25 Plank Hops video
10 Wall Balls
5 Hangin Knee Raises or 10 Laying Reverse Crunch