Freedom WOD Classes

Warm Up: 5 Mins
1:00 PVC ROM
2 Rounds :30 Each
Scap Pull Up
Kip Swing
Band Lat Pull Downs
Air Squats

Mobility:  14 Mins
2 x Giantset
3-5 Strict Pull Ups (Vest / Weighted as needed)
12-18 Kip Pull Ups (Vest if needed)
15-25 / Side Crossbody Band or Cable Row – Video

Metcon: 19 Mins
3 Min AMRAP x 5 Rounds:
5 Pull Ups
10 Push Ups
15 Squats
1:00 Rest after each amrap.
*Wear a vest if desired

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs