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Freedom WOD Classes

Warm Up: 6 Mins
2 mins /Side Lax Barbell Smash
Then
2 Rounds
10 /leg Front Kicks and Lat Kicks
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Back Squats

Strength: 26 mins
Every 2:00 mins, for 12 minutes (6 sets):
Snatch

4 mins to warm up to first weight

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 95%

4 mins to warm up to first weight

Every 2:00 mins, for 6 minutes (3 sets):
Back Squat
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%

Metcon: 12 Min Cap
21-15-9
Hang Power Snatch 115/75
Ring Dips

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