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Freedom WOD Classes

Warm Up: 10 mins
2 Rounds:
10 Front and Lateral Leg Swings
10 / Side Hip Circles (5 frd / 5 back)
10 90/90 switches
10 Squat to Hamstring Stretch
10 Alt. Lunges

Strength: 17 Mins 
Week “A”
7-13 Squat Program 94% of Monday’s Load
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 3 Rounds Perform
7 Front Squats + 13 Back Squats

Program Notes:
Calculate 94% of Monday’s weight. Ex: 1RM x .9 x .65 x .94
Athletes perform 7 Front Squats at that weight, then rack the bar and immediately begin 13 Back Squats at the same load. Repeat every 4:00 for 3 rounds.

If you don’t have a relevant 1RM for Front Squats then find one today instead of the 7-13.
**If you need to modify all 20 reps to Back Squats, DO NOT Adjust the percentages

Metcon: 14 min cap

“Balboa”
5 Rounds:
200 M Run
Then AMRAP
Rd 1,3,5 = DU / Singles
Rd 2,4 Bodyweight Lunges
*Maintain at least :45 of Jump Rope / Lunges. Shorten distance on run as needed.

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