Freedom WOD Classes

Warm Up: 10 Mins
2:00 Row
then 2 rounds
10 scap pull ups
10 kip swings
5 knee raises
10 push ups
10 KB DLs
10 KB swings

Mobility: 10 mins 

10 Mins of Players choice mobility.

Strength: 
Week “C”
No Strength this week

Take 5-8 mins to figure out working weight.

Metcon: 10 mins
“Atlas”
3 Rounds – Partner VS Workout 10 Min Cap
200 m Run
Round 1 – Strict Press
Round 2 Push Press
Round 3 – Push Jerk

RX 115/75 – Scale 95/65

Athlete “A” will run 200 as fast as possible while athlete “B” performs as many reps as possible at Strict Press. Once Athlete “A” finish 200 Run athlete “B” Must stop reps on strict press and switch to run and athlete “A” will go to strict press. Now athlete “B” is running 200m AFAP while “A” performs ME reps on strict press. Once “B” achieves 200m athletes will then switch. Now Athlete “B” is performing ME Push Press while “A” is running 200m. Again once 200m is achieved “A” will perform ME Push Press while “B” runs. Switching from Strict Press to Push Press and finally Push Jerk.  The athlete with the most Press reps at the end of all three rounds wins.

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises