Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
5 Inchworm
5 Down Dog / Up Dog Flow
10 Glute Bridge
10 Single Leg Glute Bridge / Side
10 Air Squat

Strength: 16 Mins
3 X Superset
12 / Side DB Front Foot Elevated Split Squat – Video
8 / Side Goblet Cossack Squat – Video
1:30 Rest Bt Sets

Metcon: 16 Min Cap
“Defiant Jazz”
12 Rounds
12 Weighted Lunge (45/35) – Back rack barbell? Plate bear hug
9 Burpees
9 Toes to Bar

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