Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min (increase your number from last week)

Strength: 20 Mins
Bench Press
10 Mins to warm up to 90% + 10lbs
Then
Every 2 Min x 10 Mins
1 reps @ 90% + 10lbs

Metcon: 25 Min Cap
Strict “JT”
21-15-9
HSPU
Ring Dips
Hand Release Push Ups

**RX athletes wear a weight vest**

Extra Credit: 
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

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 5 Mins
2 Min Casual Row
Slap Game!

Strength: 15 mins 
Tabata 20/10
6 Mins / 4 rounds
Cork Screws
Circle Crunches
Power Over aka Extended Bicycle Crunch

Metcon: 16 Min
Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
KB OH Bridged Knee Crunch
KB Standing OH Marchers
Alt KB Swings
KB Standing OH Marchers