Freedom WOD Classes

Warm Up: 8 Mins
2:00 Jump Rope
Then 2 Rounds:
10 Scap Push Ups
20 Tibia Raises – Video
10 Strict Press
10 Sissy Squat – Video

Strength: 12 Mins
2 x Giantset
5-8 Dips – weighted if possible
15-25 DB Bench Press
3:00 Rest

Technique and modifications for pistols: 5 Mins

Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Push Press 135/95
Min 2: 50 DU OR 25 Crossover (or attempts)
Min 3: 20 Pistols Squats
*Pistol modifications
Modified Pistols – Video
Bulgarian Split Squats
Lunges

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

Dive Team

Warm Up: 5 Mins
Quick Review of Man Maker Complexes and WOD Breakdown

Man Maker Complexes Example:
Push Up to Row
Push Up to Row
Burpee
Squat Clean
Thruster

Metcon: 35 Min Cap

1 DB’s Man Makers – see example above
2 DB Alternating Snatches
3 DB’s Strict Press
4 Burpees
5 Goblet Squats
6 Ring Rows
7 DB’s Hang Cleans
8 Hand Release Push-ups
9 Lat DB/Line Jumps
10 Box Step Ups
11. V-ups, Tuck Ups, Sit Ups
12 Goblet Lunges

Example:
1 Man Maker
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..