Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds:
8 Burpees
5 Barbell Jefferson Curls
8 Push Ups
5 Inchworms
Then:
1:00 PVC ROM
1:30 / Side LAX Roll Chest
Strength: 15 Mins
3x Superset
10 Sumo Barbell Deadlifts ~50%
10-12 Single Leg Hip Thrust – Video
Metcon: 18 Min Cap
Partner Workout:
4 Rounds For Time:
20 Bench Press 135/95
20 Hang Power Snatch 75/55
20 Dips
*1 Athlete works and 1 athlete rests. Split reps as desired
Functional Bodybuilding Class
Shoulder
Car Drivers
1 Set 100 Reps AFAP (rest/pause) 3 mins
2×20 w/ 60 sec pause/hold on last rep 10 mins
Banded Later Raises (can be done with db)
2×20 Of each level 10 mins
Rear Delt Cable (can be done with band if needed)
Should Level Pull A Parts
High-2-Low McDonald’s M Pulls A Parts,
Eyes-2-Low 45 Deg Pull A Parts
3×20
Seated DB Shoulder Press 10 mins
2×20
Straight Bar Cable Front Raises (can be done with a bar if needed) 10 mins
Super Set 3×20 10 mins
Seated Bent Over Rear DB Fly
Seated Lat DB Raise