Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds or 8:00 Mins
15/12 Cal Bike or Row
15 / Side X-Band Walks
5 Barbell Jefferson Curls
5 Inchworms
10 Cat Cows

Strength: 15 Mins
3x Superset
10 / Leg Staggered Stance KB Deadlift – Video
6-10 Partner Nordic Curls
2:00-3:00 Rest Between Sets

Mobility: 10 Mins
2:00 / Side KB Hip Smash
1:30 Wall Split
2:00 Straight Leg Double Hamstring Stretch w/ Band

Metcon: 10 Min Cap 
Every 2:30 x 4 Rounds
15/12 Cal Bike / Row
5 Deadlifts + 5 Hang Power Cleans + 5 Thrusters 75/55
*athletes have the option to go a little heavier as long as the complex is unbroken

Functional Bodybuilding Class

Shoulders

Giant Set
2×20
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)