Please note we do not have 5:20pm or 6:20pm classes today and 24/7 access is not availible between 5:30pm – 8:30pm.

Freedom WOD Classes

Warm Up: 10 Mins
Walking Samson Stretch down and back
10 Strict Press In Split Stance video
10 Banded Pull Aparts
10 Lunges
10 Split Jerk Balance video
10 Banded Pass Throughs
10 Lunges

Strength: 20 Mins
Jerk
10 Mins to warm up to 90% + 5lbs
Then
Every 2 Min x 10 Mins
1 reps @ 90% + 5lbs

**Warm up DL on the down time between Press reps. I.E. lax ball Hamstrings/gluts, Inchworms, RDL, DL, Sumo DL ect.**

Metcon: 16 Min Cap
For Time:
Buy In: 4 Rounds of Rotating Tabata 20/10
Anchor Point T-2-B or Reverse Crunch
Wall Ball Sit Ups

Then Complete Right Into…..

21-15-9
Ring Push Ups / Scale Push Ups
DL 255/180 Scaled 185/135 or 155/110
KB Goblet Lunges 70/53 (21,… total steps)

**RX Ring Push Ups Should Be Performed With Your Feet On A Box Parallel To The Ground**

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1)Century Set
100 Cable Bicep Curls (rest/pause)

2)Century Set
100 Cable Tricep Curls (rest/pause)

3) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

4) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

5)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

6) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

7) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

8) 3xME
Incline Bench Preacher EZ bar Curl