Freedom WOD Classes

Warm Up: 15 Mins
3 Min Casual Row
90 Sec /side Couch Stretch
Then
2 Rounds
10 /side Banded Pallof Press
30 Sec Plank Hold
30 Sec Hollow Hold
10 Abmat Sit Ups

Strength: 
Week “C”
No Strength this week

Take 5-8 mins to figure out working weight.

Metcon: 17 mins
“HEMI”
For Time
6 Sets (2:00 ON/ 1:00 OFF)
15 GHD/ 25 Anchored ab mat sit ups
Max Russian Twist in Time Remaining w/ Med Ball
*Cap GHD at 1:15

Note: There are only 5 GHD. If more than 5 people want to use the GHD then athletes must alternate rounds with others.

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