Freedom WOD Classes

Warm Up: 8 Mins
20 Pass Throughs
10 / Side Front & Lateral Kicks
2 Rounds:
5 Air Squats
5 Snatch Squat Snatch
5 Pull Ups
5 Burpees

Strength:
8 Mins
3 Position Snatch (Full Sq Snatch, Low Hang Sq Snatch, High Hang Sq Snatch)
3×3 at 65, 70 & 70% 60 sec rest between set

10 Mins
Tempo Back Squat
3-0-1-0 3×5 at 65% 60 sec rest between sets
3 sec down, 0 at the bottom, 1 sec Up, 0 at the bottom

Metcon: 14 Mins
14 Min AMRAP
5 C2B Pull Ups
10 Alt Devils Press 50/35 5
15 DB Goblet Squats 50/35

Functional Bodybuilding Class

Chest and Biceps Volume

4×25
Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2×100 reps (don’t drop or let go of the weight)
Alt DB Curls