Freedom WOD Classes

Warm Up 12 Mins 
2 Rounds:
250m Row
30 sec Hollow Rocks
10 Scap Pull Ups
10 Kip Swings

Strength: 6 Mins
Week “A” 12 Min
Core and Hip-flexor Strength
3 Rounds
45 Sec MB Arm Alt Deadbug
15 Sec Rest
45 Sec Right Side MB Iso Hold Deadbug
15 Sec Rest
45 Sec Left Side MB Iso Hold Deadbug
15 Sec Rest
45 Sec MB Crunches (feet at 90 degrees, rest ball on shines every other rep)
15 Sec Rest

Metcon: 20 Mins
“Death Grips”
4 Rounds for time:
10 TTB
500m Row
20 KB Swings

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up: 4 Mins
3 Rounds
30 Second Plank
10 Push Ups
30 Second Hollow Hold
10 Reverse Crunches

Strength:
3 Rounds (6 Mins)
Rotating Tabata 20/10
Right Side DB Plank Press
Left Side DB Plank Press
Right Side Plank Hip Lift
Left Side Plank Hip Lift

Metcon:
5 Rounds
7 Barbell Floor Press (ad weight if needed)
7 Barbell Floor Sweepers (left/right = 1 rep)
7 Burpees
7 Right Turkish Half Get Up video
7 Left Turkish Half Get Up video
7 Sit Ups