Freedom WOD Classes

Warm Up: 12 Mins
3 Round Rotating Tabata :20/:10
KB Swings
Plank Scap Press
Pull Up
Handstand Hold
Then 5:00 Shoulder Mobility – athlete choice
LAX / Band / PVC

Metcon: 20 Mins
“Nate”
20 Min AMRAP:
2 Muscle Ups / 4 C2B or Pull Ups
4 HSPU
8 KB Swings 70/53

Post Workout Stretch: 6 Mins
4:00 Band Shoulder Stretch
1:00 / Side Pigeon Stretch

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
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

Dive Team

Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
6 KB Deadlifts
6 Box Step Up
Then: 2 mins /side Hamstring Mobility

Hips 10 Mins
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side using a plate Front Foot Elevated Split Squats

Metcon: 10 Min Cap
10 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Alternating Box Step Up To Jump
2-2-2-4-4-4-6-6-6-8-8-8……. until time expires