Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min (increase your number from last week)

Strength: 20 Mins
Bench Press
10 Mins to warm up to 70%
Then
Every 2 Min x 10 Mins
3 reps @ 70% + 5lbs

Metcon: 20 Min Cap
5 Rounds
3 Min AMRAP
3 Handstand Push Ups
6 Alt KB Goblet Lunges 70/53 Scaled 53/35  
9 Box Jump Overs 24/20

1 Min rest

Extra Credit: 
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

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

MomFit:

Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 15 mins 
Tabata 45/15
3 sets
Knelling quad ext. + jump
In/out Squats
Super Hero Squats
Lateral Lunge touch
Front/back Lunge each side

Metcon: 20 Min Cap
160M Walking Lunges
80 Wall Balls
40 KBSwings
20 Burpees
10 Cal Bike