Freedom WOD Classes
Warm Up: 10 Mins
Coach Lead Bumper Plate – 5 Mins
Athlete Mobility / ROM – 5 Mins
Strength: 15 mins
2 x Giant Sets:
10-15 Matador Dips
10-15 Strict Press ~55%
10 DB Flies + 12-15 Double DB Bench Press *go for unbroken on same weights
4:00 Rest Between Sets
Metcon: 12 Mins
2 Rounds:
0:00-2:00: 30 Alt. DB Snatch 50/35
2:00-4:00: Max Rep Bench Press – Bodyweight or 60% 1RM
4:00-6:00: 6 Burpees + 75 DU or Singles + 6 Burpees
*If you need to share a bench, start at a different station. Modify burpee reps as needed to finish under in the time domain. Alt. DB Snatch should leave a fair amount of rest time if using correct weight. 2 sets or less for round 1.
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