Freedom WOD Classes

Warm Up 8 Mins
2 Rounds:
1:00 Row
10 Air Squats
10 Lunges
Then 2 Rounds:
10 Strict Press
10 Push Ups
20 Banded Tricep Extension

Strength: 17 Mins 
Week “B”
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 .7 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.

Metcon: 15 Min Cap
“Nothin’ but a peanut”
6 Rounds For Time
15/12 Cal Row
12 Thrusters 75/55
8 Dips

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