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Freedom WOD Classes

Warm Up: 6 Mins
2 mins /Side Lax Ball T-Spine
Then
2 Rounds
10 /leg Front Kicks and Lat Kicks
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Back Squats
20 Jump Ropes

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Squat Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Back Squat
3×3 at 80%
60 sec rest between sets

Metcon: 12 Min Cap
12 Minute AMRAP
10 Deadlift 95/65
20 Hang Power Snatch 95/65
30 Air Squats
40 Russian KBS 53/35
50 Double Unders or Singles

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