Different flow this week. Your sprint workout will be Thursday instead.

Freedom WOD Classes

Warm Up: 8 Mins
4 Round Air Squat Tabata :20/:10
10 Coach Lead MB Cleans
10 / Direction / side Hip Circles
10 / Side Hip 90/90’s
5 Inchworms
10 KB RDLs

Strength: 12 Mins
3 x Superset
15 Back Rack Cyclist Squats
15-20 Dual KB 3/4 Deadlifts
2:00 Rest

R&R: 5 Mins
Rest and stretch Hips

Metcon: 15 Min Cap
“f.IT”
For Time:
100 MB Cleans 20/14
*EMOM Perform 5 Box Jumps 24/20 (:20 cap on box jumps)
*Your workout is done when you complete 100 MB Cleans

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
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