Freedom WOD Classes

Warm Up 12 Mins 
Partner warmup
1 rounds each
Partner 1:
2:00 min Bike

Partner 2:
20 Cat Cow stretches
10/per side fire hydrants
10 long lever glute bridge
10 step ups

Strength: 15 Mins
Week “A” 9 Min
Core and Hip-flexor Strength
3 Rounds
45 Sec Left Leg Copenhagen Plank with Hip Flexion video
Or Left Leg  Copenhagen Plank Hold video
15 Sec Rest
45 Sec Right Leg Copenhagen Plank with Hip Flexion video
Or Right Leg Copenhagen Plank Hold video
15 Sec Rest
45 Sec Reverse Plank Banded Marchers video
15 Sec Rest

Metcon: 15 Mins
“Death Grips”
15 Min AMRAP Partner WOD
5 Toe to Bar
6 Box Jumps
7 Cal Bike
Note: You go I go style. Each partner should be sprinting to complete the workout to give their partner little rest time

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour: 

Warm Up: 3 Mins
10 Reverse Crunches
30 Second Plank
10 Push Ups
10 Bicycle Crunch
30 Second Hollow Hold
10 Ball Slams

Core Development: 12 mins
Every Minute on the Minute for 12 minutes:
Minutes 1:  Anchor Point T-2-B
Minutes 2: DB High/Low Carry x 100 feet
Minute 3: Hollow Hold

Metcon: 15 Min Cap
15 AMRAP
10 Burpees Mountain Climber
15 Ball Slams
20 Sit Ups