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Freedom WOD Classes

Warm Up: 6 Mins
2 mins /Side Lax Ball Chest and Shoulders
Then
2 Rounds
10 /leg Front Kicks and Lat Kicks
5 Three Positions snatches (High Hang Sq Snatch, Low Hang Sq Snatch, Full Sq Snatch)
5 Burpees

Strength:
Coach Lead 2-3 sec Tempo or “Slow” Squat Snatch
3×3 at 70, 75 & 75%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

Tempo Back Squat 2-3-1-0
3×5 at 70%
60 sec rest between sets

Metcon: 12 Min Cap
15 Min AMRAP Ladder
2 DB Snatches 50/35
2 Burpee Box Jump Overs 24/20
4 DB Snatches 50/35
4 Burpee Box Jump Overs 24/20
6 DB Snatches 50/35
6 Burpee Box Jump Overs 24/20
8 DB Snatches 50/35
8 Burpee Box Jump Overs 24/20
10 DB Snatches 50/35
10 Burpee Box Jump Overs 24/20

Keep increasing 2 extra rep /movement each round and so on until 12 mins expires

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

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