Freedom WOD Classes

Warm Up 10 Mins 
200 M Run
20 Cossack Squat video
20 Second Hanging Marchers video
20 Push Ups
20 Second Plank Hold Shoulder Taps video
100 M Pinch Plate Farmer’s Carry 25’s/15’s video

Strength: 
Week “B” 12 Min
Core and Hip-flexor Strength
3 Rounds
45 Sec Left Leg Copenhagen Plank with Hip Flexion video
Or Left Leg  Copenhagen Plank Hold video
15 Sec Rest
45 Sec Right Leg Copenhagen Plank with Hip Flexion video
Or Right Leg Copenhagen Plank Hold video
15 Sec Rest
45 Sec Reverse Plank Banded Marchers video
15 Sec Rest

Metcon: 20 Min Hard Cap
“Matheus”
5 Rounds
200 m Pinch Plate Farmer’s Carry 25’s/15’s video
12 Floor Press RX 155/115, Scaled+ 135/95, Scaled 95/65
12 Floor Sweepers video
12 Pendlay Row video

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