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.

Metcon: 19 Mins
19 Min EMOM
Min 1: 12-15 DB Bench Press 50/35
Min 2: 20 Wallballs 20/14
Min 3: 8 Max Distance Burpee Broad Jumps
Min 4: Max Rep Sit Ups
Min 5: Rest

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

Strength
3 Rounds x 12 Reps
Elevated Straddle Bulgarian DB RDL
DB Kneeling Hip Raise off of a bench
Incline Bench Cable Kick Back
Short Step DB Squat/Lunge

Metcon: 12 Min Cap
12 Min AMRAP
8 Medball Cleans
4 Burpees
8 Step Ups