Freedom WOD Classes

Warm Up 10 Mins
3 Mins T-spine Lax Roll
Then
2 Rounds
1 Min Bike / Row
5 Snatch Deadlift
5 Hang Snatch
5 Over Head Squats

Strength:
8 Mins
Snatch (this is run as a group with the coaching leading the count)
3×5 at 60, 65 & 70% W/2 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (this is run as a group with the coaching leading the count)
3×5 at 60% W/2 sec pause in the bottom position of each rep

Metcon: 10 Min 
Every 2 mins for 10 Mins
15 Over Head Squats 95/65
15/12 cal Bike or Row

The goal is to finish with a round in 1:30-1:45 earn your rest.

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