Freedom WOD Classes

Warm Up 12 Mins
2 Min Bike / Row
Then 2 Rounds:
15 Pull Aparts
10 Kip Swings + Hip Drive – Video (not this exact drill but open the hip like this at the back of your kip swing)
8 Pull Ups / Ring Rows
:30 Hollow Rock or Hold
5:00 Band Shoulder Stretch

Strength: 8 Mins
For Time or 5 Min AMRAP (Pick 1 movement):
15 Muscle Ups
30 Pull Ups / C2B
30 T2B
*Athletes pick one of these gymnastics movements to work on before the open. We will repeat this weekly so record your time or reps! Advanced athletes can increase rep count as desired.
**NO DOUBLE SWINGS** Practice good reps. Just got your first pull up? Great! Do 1 at a time and practice.

Mobility: 8 Mins
Athlete Choice

Metcon: 15 Mins
Teams of 3 – 15 Min AMRAP:
Athlete 1: 8 DB Bench Press 50’s / 35’s + 8 Pull Ups
Athlete 2: Max Rep Burpees
Athlete 3: Rest
*All athletes rotate stations when athlete 1 completes db bench and pull ups.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up – 5 Mins
2 mins /side Lax Ball Lats
10 Air squats
10 Push Ups
10 Wallballs
10 Burpee

Core Development – 4 Mins
45/15 Tabata 2 Rounds
Seated ButterFly Pelvic Thrust
Laying ButterFly Glute Bridge
Glute Bridge Marchers
Glute Bridge Half Leg Raise
Long Lever Glute Bridge Crunch
Wall Butterfly Pelvic Thrust
Wall Straight Leg Hip Lift

Metcon: 15 Min Cap
For Time:
50 Goblet Squats
40 KB Swings
30 Step Ups
20 /side B Stance DL