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Freedom WOD Classes

Warm Up: 10 Mins
15 Burpees
Then
10 RDL
5 Hang Power Snatch
10 Tuck Ups
5 Hang Power Snatch
10 Deadlifts

Strength: 20 Mins
Deadlift
1RM

Metcon: 15 Min Cap
Five Rounds
6 Hang Power/Sq Snatch 135/95
9 Snatch Grip Deadlift 135/95
12 Toe-2-Bar

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

MomFit:

Warm Up: 4 Mins
2 Rounds
15 Banded Chest Press
10 Air Squats – 2 sec pause
20 sec L-sit/tuck hangs

Core Development: 4 min
3 Rounds of: Down and Back
Team MB Russian Twists (Stack of 10# and less)
Team Plank – jump overs (caterpillar)

All The UPS: scale reps to 3,6,9 if needed
14 Min AMRAP
5 Pull Up/Bar Row
10 DB Floor Press
15 Sit Ups