Freedom WOD Classes

Warm Up 10 Mins
15 Scap Pull Ups
15 Scap Push Ups
15/side Front and Lat Kicks
Then 2 Rounds:
10 Air squats
5 Box Jumps
5 Inchworms downward dog/cobra flow
5 Double Push Ups to Wall Walk
10 Jumping Pull Ups W/Negative

Strength/Conditioning: 20 Mins Cap
Week “B” 12 Mins (allow for 10-15 mins)
EMOM x 5 Rounds Complete
5-6 Handstand Push Ups AHAP
Or
3-4 Wall Walks AHAP
2 Min Rest
EMOM x 5 Rounds Complete
5-6 Negative Pull Ups AHAP

Metcon: 15 Min Hard Cap
“99 Problems & my abs are one”
12 Wall Walks
36 Box Jump Overs 24/20
99 Sit Ups
Rest 2 mins
99 Sit Ups
36 Box Jump Overs 24/20
12 Wall Walks

Functional Bodybuilding Class

WEEK B Volume week

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

Ladies Hour: 

Warm Up 5 Mins
Row 100M
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches
Row 100M

Strength: 9 mins 
Tabata 30/30 or 45/15 (let the class decide)
3 sets
Hollow Hold
Penguins / Heal Taps
Anchor Point T-2-B

Metcon: 15 Min Cap
For Time
50 Sit Ups or Crunches
750 meter Row
50 Sit Ups or Crunches

Note: Use DB to anchor the feet if needed