Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds :30 Each
Burpees
Kip Swings
Push Ups
Pull Ups
Then 1:30 / Side LAX Roll Posterior Shoulder

Strength: 15 Mins 
3 x Superset
10 Shoulder Press @80% of Strict Press
6-8 Dips As hard as possible
3:00 Rest Between Sets
*Begin with strict press and finish with push press as needed.
ex: 6 Strict Press + 4 Push Press. Stay unbroken

Metcon: 16 Mins
16 Min Partner AMRAP:
30 HSPU
30 Alternating Goblet Lunges 53/35
30 Goblet Squats 53/35
30 Ball Slams
*1 Athlete works and 1 athlete rests. Alternate as desired

Functional Bodybuilding Class

LEG DAY!

Giant Set
2×21’s
7 reps Narrow Stance Hack Squats (partials 1/2 rep up bottom-parallel)
7 reps Narrow Stance Hack Squats (partials 1/2 rep down top-parallel)
7 reps Narrow Stance Hack Squats (full rom)
Complete 21 reps with no rest between partials and fulls = 1 set

Giant Set
2×20
Leg Curls
High Hip KB/DB RDL
Walking Lunges (20 steps per leg = 40 steps)

Giant Set
2×21’s
7 reps Wide Stance Hack Squats (partials 1/2 rep up bottom-parallel)
7 reps Wide Stance Hack Squats (partials 1/2 rep down top-parallel)
7 reps Wide Stance Hack Squats (full rom)

Super Set
2×20
X Band Walks (20 steps each direction)
Single Leg Hip Thrust (drive through the heal, 20 steps each direction)