Freedom WOD Classes

Warm Up 12 Mins
2 Min Row
Then 2 Rounds:
15 Pull Aparts
10 Kip Swings
10/Side Fire Hydrants
10/Side Lying Lateral Leg Lifts
5:00 Shoulder Mobility – roll or stretch

Strength: 8 Mins
8 Min EMOM
Min 1: 4 Back Squats 75-80%
Min 2 : 15-20 Sit Ups

Metcon: 18 Mins
Every 6:00 For Time x 3 Rounds (Each Round is scored individually)
25 Wallballs 20/14
15 T2B / V-Ups
10 Burpees
*Record time of each individual round. Modify reps to try to complete each movement in 1:00 or less and stay sprinting

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: 7 Mins
3:00 Row
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch

Strength:
10 Min AMRAP
Elevated hip on roller
10 Deadbugs
20 Alternating Long Leg Drops
10 Frog Push Ups (in&outs)
10 Straight Leg Lowers

Metcon: 15 Min
15 mins to complete:
30 Calorie Row
Then in remaining time AMRAP of:
6 Hanging Knee Raises
12 Alt Single Arm KB Swings
6 Burpees