The Gym Will Be Closed This Saturday The 15th For Our Water World CFDNR Outing!

Freedom WOD Classes

Warm Up: 10 Mins
20 Baned Pull Aparts
Then
10 Kipping Swings
5 Hang Power Snatch
10 Jumping Pull Ups
5 Hang Power Snatch
5 Pull Ups

Strength: 20 Mins
Snatch
10 min EMOM x 3 reps @ 70%
Hang Sq Snatch

Then

Overhead Squat
10×3 @ 50% of snatch 1rm
*To help with mobility place a 5lb plat under heals to improve ankle position*

Metcon: 16 Min Cap

For Reps
Prior to 8 minutes, 3 rounds of:
4 Strict Pull Ups
4 Snatches 95/65 scaled 65/45

Then 3 rounds of:
5 Strict Pull Ups
3 Snatches 135/95 scaled 95/65

* Prior to 12 minutes, 3 rounds of:
6 Strict Pull Ups
2 Snatches 185/135 scaled 115/75

* Prior to 16 minutes, 3 rounds of:
7 Strict Pull Ups
1 Snatches 205/145 scaled 135/95

Note: Snatch can be power or squat

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge