Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
200 m run
15 Banded pull aparts
15 Banded pass throughs
5 push ups
10 air squats

Strength: 14 Mins
3 x Superset
5-8 Dips – weighted if possible
12-15 DB Bench Press
3:00 Rest

Metcon: 20 Mins
“Diamond Dogs”
Team of 3 wod
20 min AMRAP
P1: 200 m run
P2: 8 Bench press (155/110)
10 medball clean (20/14)
P3: Rest
*Count Rounds of bench press and medball clean
Partners rotate once P1 completes 200 m run so if P2 completes 5 medballs, P1 complets 5 more reps and starts back at 8 bench press

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