Freedom WOD Classes

Warm Up: 7 Mins
10 Burpees
10 Deadlifts
10 Clean High Pulls
10 Hang Power Cleans
10 Bent Over Rows
20 Band Lat Press Downs
15 Banded Y’s

Strength: 18 Mins
4 x Superset
4-6-6-8 Pull Ups – as hard as possible (strict/weight vest/band/negative, etc)
15-20 Lat Push Downs
3:00 Rest Between Giant Sets. Keep all reps unbroken!
*Pull up sets are unbroken. Start with the hardest variation possible and modify as reps incresae.

Metcon: 10 Mins
10 Min AMRAP:
Complete 3 Rounds of:
3 Burpees
3 T2B
Then 10 Hang Power Cleans 135.95
*After hang power cleans, begin 3 more rounds of burpee/t2b. Continue for 10 mins

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups