Freedom WOD Classes

Warm Up: 10 Mins
100 M Run
Then
10 Strict Press
15 Banded Pull Aparts
10 Push Press
15 Banded Pass Throughs
10 Jerks

Strength: 20 Mins
Jerk
1RM

Metcon: 13 Min Cap
Complete as many rounds as possible in 13 minutes:
3 Jerks
13 Burpees  
100 M Run

*For Jerk, go as heavy as possible.
Score = Rounds, reps, and Jerk Load

Functional Bodybuilding Class

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