Freedom WOD Classes

Warm Up: 5 Mins
200 m Run
10 RDL
10 Single Leg Broad Jump into Squat
10 Deadlifts
10 Inchworms

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

**Warm up your chest on the down time between DL reps**

Metcon: 16 Min Cap
With a partner, complete as many rounds as possible in 16 minutes of:
6 / person Deadlifts, 225/155 scaled 155/110, (alternate as needed)
9 Bar-facing Burpees, synchronized
12 Russian KB Swings, synchronized 70/53 scaled 53/35
200 M Shuttle Relay Run
Athlete “A” runs 50m down and back then Athlete “B”Runs 50 Down and Back

Extra Credit:
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU

*Pick a number that is doable but will be difficult to finish the final rounds.

Functional Bodybuilding Class

Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raise

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

MomFit:

Warm Up 8 Mins
2 Min Casual Bike
2 Rounds
Banded Walks down and back
10 Banded Air Squats
10 Banded KB RDL

Strength: 8 mins
8 Min Circuit
8 /leg non alternating Reverse Lunge Box Step Up video
12-15  Double KB Sumo Deadlifts
8/leg Single Leg Long Leaver Glute Bridge
30 seconds rest

Metcon: 14 Min Cap
14 Min AMRAP
6 KB DL
9 Burpees
12 Russian KB Swings
.3 Bike