Freedom WOD Classes

Warm Up 12 Mins 
6 Min Barbell Quad Smash (focus on the upper part of the quad/hip)
then
1 Min Row
30 Sec Plank
1 Min Row or Ski Erg
30 Sec Hollow Rocks or Hold
1 Min Row
30 Sec Sit Ups 

Strength: 8 Mins
2 Rounds Tabata 45/15
45 Mountain Climbers
15 Sec Hollow Plank Hold
45 Sec Plank Walks (forarm plank to hand plank)
10 Sec Hollow Plank Hold
45 Sec Plank Crunches (video) 
15 Sec Hollow Plank Hold

Rest 1 min

Metcon: 21 Min
“Cement Mixer”
Every 3:00 for 7 Rounds:
500m Row / Scaled 400m Row
12 GHD Sit Ups or 24 AbMat Sit Ups

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up 5 Mins
2 Min Casual Row
Slap Game!

Strength: 15 mins 
Tabata 20/10
6 Mins / 4 rounds
Cork Screws
Circle Crunches
Power Over aka Extended Bicycle Crunch

Metcon: 16 Min
Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Single Leg DB Glute Bridge With Crunch video
KB Standing OH Marchers
Alt KB Swings
KB Standing OH Marchers