Have an amazing weekend and an even better New Year!

See you all in 2023!

Freedom WOD Classes

Warm Up 10 Mins
2:00 /side Tricep and Lat Smash
Then
2 Rounds
15 Banded Pass Throughs
200 M Row or Ski (no Bike unless required per individual)
9 Hang Muscle Clean
6 Front Squats

Strength:
8 Mins
Cleans (this is run as a group with the coaching leading the count)
3×5 at 65, 70 & 75% W/1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (this is run as a group with the coaching leading the count)
3×5 at 70% W/1 sec pause in the bottom position of each rep

Metcon: 16 Mins
4 Rounds (2min on, 2min off)
3 Hang Squat Cleans and 1 Jerk AHAP+Unbroken
150 M Row or Ski (no bike)
**Cleans and Jerk needs to be heavy but unbroken**

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
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
2×8-12 (heavy)
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)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers