Freedom WOD Classes

Warm Up: 5 Mins
1:30 / Side LAX Rotator Cuff
2 Rounds:
10 Wall Glides
10-15 / Side DB Ext. Rotation – Video
10 Ring T’s
20 Banded Tricep Ext.

Strength: 12 Mins
3 x Superset
15 DB Bench Press
15 DB Pullover Extensions or Cable Tricep Extensions
2:00 Rest Between Sets

Metcon: 14 Min Cap
“Burpee (Hang) Over”
3 Rounds For Time:
12 Pull Ups
15 Lateral Burpees Over DB
18 Alt. DB Snatch 50/35
*try to stick to your Fran style pull ups on this one. Modify weight or rep count in order to finish

Post Workout Shoulder Stretch:
Coach Lead

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up: 4 Mins
Burpees to a song of your choice.

Core Development: 6.5 min
4 Rounds
20 Seconds Reverse Crunch
20 Seconds Heal Taps aka Penguins
20 Seconds Straight Leg Hip Lift
20 Seconds Bicycle Crunches
20 Seconds Rest

Metcon: 16 Mins
?”Ladies Power Hour”?
4 Rounds
3 Min AMRAP
3 Burpees
5 Hanging Knee Raises
7 Ball Slams

1 Min Rest