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Freedom WOD Classes

Warm Up 12 Mins
3 Rounds Rotating Tabata 20/10 (9mins)
Hollow Hold
Reverse Plank Hold
Reverse Plank Marchers
Plank Hold
Mountain Climbers
Bear Crawl

Strength: 12 Mins
Week “B” 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: 25 Min Cap
“Gone Fishing”
2 Rounds
100 Sit Ups
50 KB Box Step Ups 53/35
20 T-2-B
50 Russian KB Swings 53/35
100 Double Unders

Note:
Smooth and steady: This workout is about maintaining a consistent pace throughout.
Break T-2-B up early: Avoid failure by breaking them into small sets

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