Freedom WOD Classes

Warm Up: 5 Mins
20 Banded Pull Aparts
10 Strict Press
10 Push Press
10 Jerks
20 Banded Pass Throughs

Mobility:
Take 5 Mins to roll out those sticking areas

Strength: 20 Mins
Jerk
10 Min to warm up to 90%
Then
10 min EMOM x  1 Jerk 90%

Metcon: 8 Min Cap
8 Min AMRAP Ladder
2 Hang Power Clean 115/75 scaled 75/55
4 Hand Stand Push Ups
6 T-2-B 
4 Hang Power Clean
6 Hand Stand Push Ups
8 T-2-B
6 Hang Power Cleans
8 Hand Stand Push Ups
10 T-2-B 20 Double Unders
……and so on until time expires.

Functional Bodybuilding Class

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