Freedom WOD Classes

Warm Up: 8 Mins
2 Round Rotating Tabata :40/:20
Plank Shoulder Taps
Left Arm Staggered DB Deadlift – Video
Alt Banded T + Y + I
Right Arm Staggered DB Deadlift
*Start at different stations as needed to share bands for T/Y/I

Strength: 20 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: 15 Min Cap
“Left Side! Strong Side!”
4 Rounds For Time:
30 Sit Ups
7 Right Arm DB Snatch 50/35
7 Right Arm DB Push Press
7 Left Arm DB Snatch
7 Left Arm DB Push Press

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: 8 Mins
4 Round Air Squat Tabata :20/:10
Then:
10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video (https://www.youtube.com/watch?v=aDPCxEXR_9Q)
10 / Side Long Lever Glute Bridge – Video (https://www.youtube.com/watch?v=6FV56WsAQ6I)
10 Down & Back (N-S-N) Lateral Monster Walks – Video (https://www.youtube.com/shorts/oz4ZK8yh0E0)
1:00 / Side Couch or pigeon stretch

Strength: 12 Mins
3 x Superset
12 KB sumo kg seated deadlift
10 kb Bulgarian RDL
10 lb Bulgarian ballerinas

Metcon: 7 Min Cap

5 Hang Squat Snatch 155/105 – heavy but unbr
oken or close
16/13 Cal Bike / Row
15 Pull Ups
30 Wallballs 20/14 *Modify weight to get done in 1-2 sets
15 Pull Ups
16/13 Cal Bike / Row