Freedom WOD Classes

Warm Up 12 Mins 
6 Min Barbell Quad Smash
then
1 Min Row or Ski Erg
30 Sec Plank
1 Min Row or Ski Erg
30 Sec Hollow Rocks or Hold
1 Min Row or Ski Erg
30 Sec Burpees

Strength: 8 Mins
2 Rounds Tabata 45/15
45 Reverse Crunch
15 Sec Hollow Hold
45 Sec Heel Taps aka Pinguins
10 Sec Hollow Hold
45 Sec Sit Ups
15 Sec Hollow Hold

Rest 1 min

Metcon: 19 Min Cap 
2 rounds for time of:
50 Cal Row or Ski Erg
40 Burpees
30 K-2-E

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