Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
20 Banded or PVC Pass Throughs
10 Clean Deadlifts
10 Clean High Pulls
10 Power Clean
10 Front Squats

Strength: 16 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 20 Mins
Strength: Every 3 Mins Complete (9 mins)
3 Clean Complex; Building up to your heaviest complex
1 Clean Complex = Clean High Pull + Power Clean + Hang Squat Clean

Rest 2 Mins

Accessory Strength: Every 3 Mins Complete
8-12 RDL
8-12 Front squats (modify your weight to work on your squat depth)
Build in weight over the three sets but DO NOT OUT LIFT FORM

Metcon: 8 Min
“Kid n Play”
8 mins
AMRAP
6 Pistol Squat (scale to 8 cycle squats)
8 HSPU

Pistol Squat Scaling options Video

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl