Freedom WOD Classes

Warm Up: 7 Mins
1:00 / Side LAX Roll Chest
10 Strict Press
10 Push Ups
15 Band Tricep Extensions
10 Hang Power Cleans
8-10 Strict Knee Raises

Strength: 22 Mins
Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM”
12 Strict Press
Then
2 OR 3 x Superset (Time dependent and listen to your body)
15 DB Bench Press
15 DB Pullover Extensions or Cable Tricep Extensions
2:00 Rest Between Sets

Metcon: 11 Mins
“Groundhog Day”
3 Rounds of 3 Min AMRAP:
5 Push Press 95/65
7 T2B / V-Ups
9 Hang Power Cleans 95/65
1:00 Rest and repeat AMRAP

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: 10 Mins
250 Row

Strength: 14 Mins
3 Rounds Tabata 20/10
Prone Double Leg Pull-a-Part Toe Taps
Right Leg Straight Leg Lift (birddog)
Left Leg Straight Leg Lift (birddog)
Prone Alternating Single Leg Pull-a-Part Toe Taps
Right Leg Donkey Kicks
Right Leg Donkey Kicks
Prone Super Man Pull A Parts
Right Side Straight Leg Lift
Left Side Straight Leg Lift
Pron Frog Kicks

Metcon: 16 Min Cap
3 Rounds
20 Right Leg Bulgarian Deadlifts
20 Right Leg Bulgarian Ballerina
20 Left Leg Bulgarian Deadlifts
20 Left Leg Bulgarian Ballerina
20 Right Leg Rower Sliding Rear Bulgarian Lunge
20 Left Leg Rower Sliding Rear Bulgarian Lunge
20 Thruster Side Low Lunge