Olympic lifting will change over this month.
Snatch Tuesdays
C&J Thursdays

Freedom WOD Classes

Warm Up 8 Mins
1:00/side LAX chest
20 Banded pull aparts
20 Banded tricep extension
10/sd Banded woodchoppers
20 Deadbugs

Strength: 14 Mins
3 x Superset
5-8 Dips – weighted if possible
12-15 DB Bench Press
3:00 Rest

Metcon: 16 Min Cap
“No Soup for You”
4 Rounds For Time:
100 m Single Arm Suitcase carry (50 m L/50 m R) – to Mitsubishi sign and back
10 Strict Dips
100 m Odd object carry -around building, from lane to lane
*Stay on left arm for 50 m before switching to right arm
*Stick to the designated walking areas prescribed above

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: 3 Mins
10 Inchworms
30 Second Plank
10 Push Ups
10 Bicycle Crunch
30 Second Hollow Hold
10 Reverse Crunches

Strength: 10 Mins
3 Rounds 20/10
20 Sec Band Over Head Sit Ups
20 Sec Band Over Head Alt Tuck Ups
20 Sec Band Over Head Reverse Crunch
20 Sec Anchor Point Straight Leg Lift
20 Sec Straight Leg Toe Touch
20 Sec Heal Taps

Metcon: 15 Min 
6 Rounds
10 Hanging Knee Raises
10 Burpees
10 Plate Sit Ups
150 M Row

Olympic Lifting:

Warm Up – 7 Mins
500 M Row
4 Round Tabata :20/:10
Alternating Single Leg Candle Sticks
Samson to pistol stretch (switch sides each round)

Strength: 20 Mins
3 x 5 Power Snatch – Moderate
3 x 5 Overhead Squat – Moderate
3 x 5 Squat Snatch w/ 2 sec pause in Sq catch

Strength: 12 Mins
3 x Superset
5 Deadlifts – Heavy Singles
5 Tall Box Jumps