Freedom WOD Classes

Warm Up: 6 Mins
400 M Run
N-S-N Lateral Monster Walks
15 Band Good Mornings
15 OH Squats -pvc or barbell
:30 Plank

Strength: 12 Mins
8 Min EMOM
Back Squats
Option 1: 5-5-3-3-3-1-1-1
*Build to a “Daily Heavy”. This means go by feel
Option 2: 5 reps emom

Metcon: 20 Min Cap
“Nancy”
5 Rounds For Time:
400 M Run
15 Overhead Squats 95/65
*Modify weight to keep OH Squats. Back Squat if needed

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

MomFit:

Warm Up: 4 Mins
3 Rounds
30 Second Plank
10 Push Ups
30 Second Hollow Hold
10 Reverse Crunches

Strength:
3 Rounds (6 Mins)
Rotating Tabata 20/10
Right Side DB Plank Press
Left Side DB Plank Press
Right Side Plank Hip Lift
Left Side Plank Hip Lift

Metcon:
5 Rounds
7 Barbell Floor Press (ad weight if needed)
7 Barbell Floor Sweepers (left/right = 1 rep)
7 Burpees
7 Right Turkish Half Get Up video
7 Left Turkish Half Get Up video
7 Burpees