Freedom WOD Classes

Warm Up: 10 Mins
10 mins
2 Rounds
30 sec Ski
10 Scap Pull ups
5 Jumping Pull ups, 3 second negative
10 Strict Knee Raises
5 Inchwork with Push up

Strength: 
Week “A” 12 Mins
EMOM x 5 Rounds Complete
1 Complex = 20 Sec Handstand + 2 HSPU
Or
Wall Walk + 20 Sec Handstand Hold
2 Min Rest
EMOM x 5 Rounds Complete
1 Complex = 10 Sec Hold At top of Pull Up Bar + 2 Strict Pull Ups

Metcon: 
“Furious Five”
20 min EMOM
2 Rope Climbs (scale to 4 pull to stand or 6 pull ups if you don’t have rope climbs)
Air Squat AMRAP
100m Ski
15 Push ups
Rest
* score for the day is total air squats

Functional Bodybuilding Class

WEEK B Volume week

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: 10 Mins
.5 Bike
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch

Strength: 10 Mins
3 Rounds Tabata 45/15
Left side Half Kneeling Lat Lunge Single KB Swing
Right side Half Kneeling Lat Lunge Single KB Swing
Cossack to Bench Squat
Slider Lunge with Band

Metcon: 16 Min Cap
4 Rounds
Min 1: Sled Push
Min 2: Curtsy Lunges
Min 3: Box Jumps/Step Ups
Min 4: Rest