Freedom WOD Classes

Warm Up: 8 Mins
200 M Run
10 Push Ups
5 KB Jefferson Curls
10 KB RDL
5 x 5 Scaled Wall Walk – hold top position for 5 seconds
200 M Run (faster pace)

Conditioning: 16 Min Cap
8 Min Row / Bike
0:00-2:00 70%
2:00-4:00 80%
4:00-6:00 90%
6:00-8:00 80%
Then 3 Rounds: For Quality, not time
12-15 / Side DB Plank Press
15 / Side – Side Plank Hip Lift

Metcon: 18 Min Cap
“Fastest Kid Alive”
For Time:
800 M Run
50′ HS Walk OR 5 Wall Walks
30 Slam Balls #25 or less
50′ HS Walk OR 5 Wall Walks
800 M Run

Functional Bodybuilding Class

Wednesday: Legs
1) 4×25
Back Squats

2) 4×12-15
Single Leg Ext

3)  4×12-15
Single Leg Curls

4)  4×12-15
Single Leg: Leg Press

5) 4×12-15
Smith Machine Hack Squats

6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)

7) 4×25
Standing Calf Raises

8) 4×25
Seated Calf Raises

Olympic Lifting

Hip Warm Up: 10 Mins
10/Side Front and Lateral Kicks
10 Front Squats
10 Hang Power Cleans
10 Hang Squat Cleans
4:00 Hip Stretch

Technique: 15 Mins 
3 x 10 Tall Clean – Light Weight
3 x 10 Hang Panda Pulls – Light Weight
3 x 10 Hang Squat Clean – Light Weight

Strength: 15 Mins
3 x 5 Heavy Hang Panda Pulls
3 x Complex:
5 Hang Squat Clean + 1 Jerk