Freedom WOD Classes

Warm Up 10 Mins
2 Rounds (10:00)
30 Sec Rd 1 Plank Holds/Rd2 HS Hold
10 Pike Push Ups
10 Push Ups
30 Sec Pull Up Bar Hang
10 Kip Swings
10 Jumping Pull ups

Strength/Conditioning: 12 Mins Cap
Week “B” 12 Mins (allow for 10-15 mins)
EMOM x 5 Rounds Complete
7-8 Handstand Push Ups AHAP
Or
5-6 Wall Walks AHAP
2 Min Rest
EMOM x 5 Rounds Complete
7-8 Negative Pull Ups AHAP

Metcon: 20 Min Cap
“Gone With The Wind”
20 Min AMRAP
30/25 Cal Row
20 Burpees over the rower
10 Ring Rows

Functional Bodybuilding Class

WEEK B Volume week

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

Ladies Hour: 

Warm Up: 5 Mins
2 Rounds
X-Band Walk (wall-2-wall)
5  Inch Worm (no push up)
10 Air Squats
10 Banded Pull Aparts

Posterior Chain Development: 5 mins
2 Rounds or 5 Mins
10 Goblet Squats
10 Traditional KB RDL
4 Nordic Curls or 8 /leg Long Leaver Single Leg Hip Bridge video

Metcon: 16 Mins
Rotating Tabata 45/15
Wall Balls
Burpee Sprawl (no push up and jump)
KB Deadlift
Mini Band Shoulder Press video