Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
5 Inchworm
5 Down Dog / Up Dog Flow
10 Power Cleans
10 Strict Press
Then 2:00 T-Spine roll

Strength: 15 Mins
3 x 12 Strict Press ~ 50%

Metcon: 11 Mins
11 Min EMOM
Min 1: 6 C&J 135/95
Min 3: 50 DU / 75 Singles
Min 3: Max Rep Bench Press 135/95
Min 4: Rest
*Share a bench with someone using same or similar weight

Post WOD Stretch: 6 Mins
Shoulder and Hamstring Stretch

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