We are going to see lots of new faces showing in classes over the next few weeks. Please
introduce yourself  and make everyone feel welcome!

Freedom WOD Classes

Warm Up: 10 Mins
20 Banded Pull A Parts
5 Hang Clean High Pulls
5 Hang Cleans
10 Shoulder to Overhead
20 Banded Pull A Parts

Mobility:
Perform mobility between strength sets
Roll out Lats, Shoulders, Chest, T-spine

Strength: 12-15 Mins
Strict Press **90%  + 10 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: 25 Mins Cap
5 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
Rest if needed no more than 30 Seconds
High Hang Clean + Hang Clean + Clean + Push Jerk
Rest if needed no more than 30 Seconds
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps

Each set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar). Complete 5 total sets. Rest as needed between sets and try to increase weight after each set. Squat Cleans are preferred but power cleans can be used if needed. With that said if you suck at squat cleans maybe you should do them/work on them.

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