Freedom WOD Classes

Warm Up: 10 Mins
4 Round Tabata :20/:10 Air Squats
Then:
1:00 PVC ROM
10 Alternating DB Snatch
1:00 / Side Samson Stretch
1:30 / Side LAX Roll Glutes

Strength: 15 Mins
3 x Superset ~ 65% 1RM for each movement
8 Overhead Squats + 8 Back Squats
OR
8 Front Squats + 8 Back Squats
*Athletes should change the weights for each movement with minimal rest time between. PVC OH Squats w/ a pause are acceptable

Metcon: 15 Min Cap 
3 Rounds For Time:
16 Alternating DB Snatch 50/35
10 Left Arm Front Rack or OH Alternating Lunges 50/35
10 Right Arm Front Rack or OH Alternating Lunges 50/35
16 Box Jumps 24/20
1:00 Rest Between Rounds

Functional Bodybuilding Class

Chest and Biceps 

1×100
Cable Curl

Super Set
2×20
Cable Chest Fly (partials at the top)
Cable Chest Fly (full rom)
Cable Chest Fly Incline (2 sec hold in bottom)

Super Set
2×20
DB Seated Incline Curls (partials from top)
DB Incline Curls
DB Standing Curls w/ Exaggerated Lean

2×12
DB Decline Barrel Press w/ 5 sec hold at bottom

Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags

Giant Set From Hell
2 Sets
20 Incline DB Press
20 Incline Crusher Press
Flat Barrel Press (failure)
Flat Partial Flys “bottom” (failure)
Dips (failure)
DB Push ups w/Offset Twist (failure)

1×50
Cable flys “high-2-low”
no rest
1×50
Cable flys “low-2-high”