Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC or Band ROM
Then 2 Rounds:
15 Pull Aparts
10/Side DB External Rotations
10 Strict Press
30 Sec Handstand Hold

Mobility:
Perform mobility between strength sets
Roll out Shoulders, Chest, Triceps and Lats

Strength: 12-15 Mins
Strict Press **90%  + 5 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon: 20 Min
5 rounds for time of:
200 M Single Arm Farmers Carry 53/35
10 Hand Stand Push Ups
10 Push Jerks 115/80

100 M per arm on the farmer carry switch hands at the 100 m turnaround.

Functional Bodybuilding Class

Thursday
Chest Day

Incline DB Press
SS
Incline DB Fly
3 Sets  x 15 press / 20 fly

Dips
3 Sets / FAIL

Bent Over Cable Fly
3 Sets / 20 Reps

Incline Smith (Drops)
2 Sets / 15 + 2 Drops

Machine Cable Fly Partials
SS
Machine Cable Fly Full ROM
3 Sets / (20 / FAIL)

Decline db push-ups
2 Sets / FAIL

Incline DB Coffin Press (30°, 45°, 60°, 75°)
1 Set / 20 Reps
Perform 20 reps at 30 degree angle, then 20 reps at 45 degree angle, then 20 reps at 60 degree angle and finally a set of 20 reps at 75 degree angle = 1 set 

Cable Machine Fly Stretch
1 Set / 60 Sec per side