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Freedom WOD Classes

Warm Up: 6 Mins
2 Min DU Practice OR 2 Min DU Flight Simulator – 5-10-15-20-25-30-25-20-15-10-5
*perform unbroken sets listed above. If you complete the unbroken 5 DU, move onto 10, then 15, etc. If you mess up, repeat that round*
20 Band T’s
20 Band Y’s
5 “Thunder Dome” complexes (see metcon) – PVC or BB

Strength: 20 Min Cap
3 x 12 Pull Ups – As hard as possible and as close to unbroken as possible
Ex: 1 Muscle Up + 11 C2B
Ex 2: 3 Band Pull Ups + 9 Seated Pull Ups

Then 2 OR 3 x Superset
15-20 Cable Low Rows
10 Wall Glides
2:00 Rest

Metcon: 15 Mins
“Thunder Dome”
Every 3:00 x 5 Rounds
Complete 1 unbroken complex of:
1 Cluster + 1 Power Clean + 2 Hang Squat Cleans + 1 Split Jerk
*Record weights* The goal is to increase to the heaviest possible

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

Ladies Power Hour

Warm Up: 8 Mins
4 Round Air Squat Tabata :20/:10
Then:
10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video
10 / Side Long Lever Glute Bridge – Video
10 Down & Back (N-S-N) Lateral Monster Walks – Video
1:00 / Side Couch or pigeon stretch

Strength: 12 Mins
3 x Superset
12 KB Goblet Cyclist Squats
15 Dual Sumo KB 3/4 DL
2:00 Rest Between Sets

Metcon: 7 Min Cap
For Time:
50 Plate Jumps
40 Alt Lunges
24 Cal Bike
*Modify to complete the workout under the cap at a very high intensity. Lunges should be attainable in 1-2 sets