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Freedom WOD Classes

Warm Up: 12 mins
Partner warmup
4 rounds each
Partner 1:
30 Sec Bike

Partner 2:
20 Banded Pull Aparts
10 Push Ups

Strength: 
Week “C”
No Strength this week

Take 5-8 mins to figure out working weight.

Metcon: 30 mins
“The Smashing Machine”
With a partner, on a running clock, for time:
At Min 0:00 complete
15 rounds each:
10/8 Cal Bike (Scaled Cals 8/6)

Rest

At Min 15:00
5 rounds each:
30 Bench Press RX-135/95 Intermediate-115/75 Scaled-95/65

Note: At Min 0:00 you and your partner will take turns biking 10/7 cals when the team finishes 30 total rounds (15 each) you get to rest. This means you earn your rest, if you get done at 10 mins you get a 5 min rest.. if you get done at 14 mins you get a 1 min rest. At min 15 all teams will start the bench press section of this workout. athletes must complete 30 bench press before switching. Once 10 total rounds (5 each) is completed then the workout is done!

Functional Bodybuilding Class

Week “A” Heavy
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 Raises

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