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Freedom WOD Classes

Warm Up 12Mins 
25 PVC Pipe Pass Throughs  
1:00 /side Lax Ball Shoulder/Chest
1:00 /side Lax Ball Shoulder/Lats
2 Rounds
10 Ring Rows
10 Dips
10 Hang Snatch High Pulls
10 Hang Power Snatch

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(9 mins) Every three mins perform
15-25 Pull Ups (Use bands and jumping pull ups as needed)

Note: The goal is to try and go As Hard As Possible while doing 25 unbroken reps aka not coming the bar until you have achieved the 25 reps.

2 min rest/reset

3×15-20 reps
(9 mins) Every three mins perform
Standing DB Rows – video – min 1:14 – 2:15
DB French Press – video

Metcon: 12 min hard cap
For Time:
9-7-5
Ring Muscle Ups
Power Snatch 135/95 Scaled 95/65 Teen 65/45

Scale Options 1
9 C-2-B
9 Dips
9 Power Snatch
7 C-2-B
7 Dips
7 Power Snatch
5 C-2-B
5 Dips
5 Power Snatch

Scale Options 2
15 Ring Rows
9 Dips
9 Power Snatch
12 Ring Rows
7 Dips
7 Power Snatch
9 Ring Rows
5 Dips
5 Power Snatch

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