Freedom WOD Classes

Warm Up 12 Mins 
Partner warmup
4 rounds each
Partner 1:
30 Sec Bike

Partner 2:
5 Ring Rows
5 Dips

Strength: 6 Mins
Week “A” 12 Min
Core and Hip-flexor Strength
4 Rounds
45 Sec Left Leg Hip Flexor Strength Drill Options: Advance, Intermediate & Beginner video
15 Sec Rest
45 Sec Right Leg Hip Flexor Strength Drill Options: Advance, Intermediate & Beginner video
15 Sec Rest
45 Sec Elevated Bridge Psoas Marchers video (add band to increase difficulty)
15 Sec Rest

****Note: If you choose the advance option make sure you have a good anchor that can counter balance your own body weight.. Otherwise, you will take a spill.  AND…. There is nothing fast about this strength. Move Slow and Consistent be Precise****

Metcon: 16 Mins 
“Never Forget“
16 Min Partner AMRAP
2 Muscle Ups or 3 Ring Row to Dip  (Coaches See Video In GroupMe)
4 Bench Press 135/95 Scaled 95/65
8/6 Calorie Bike

You Go I Go Style.

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

Ladies Hour:

Warm Up: 
Review and Set Up For The Workout.
Bike at the beginning of the workout will serve as your warm up!

Core Development: 5 mins
No Strength

Metcon: 40 Mins 
9-11 Tribute Workout
2001m Bike (1.25 miles)
11 Ring Rows
11 WallBalls
11 Double Push Up Burpee Over Line
11 MB Cleans
11 Push Ups
11 Kettlebell Swings
11 V-ups
11 KB Deadlifts
11 DB Strict Press
200 Box Step Ups