Freedom WOD Classes

Warm Up 12 Mins
20 Banded or PVC Pass Throughs or Windmills
Walking Samson Stretch (down/back)
5 Spealler Rolls
Single Leg Alt Squat Jumps (down/back)

Then 2 Rounds:

100 M Run
8 Muscle Snatch
8 Power Snatch
8 Squat Snatch
100 M Run

Strength:
Take 15 mins to work up to your working weight for the Metcon. Focus on bar path.

Metcon: 18 Min Cap 
“Leapin’ Leprechaun”
4 Rounds
10 Snatch 135/115 Scale 115/75 – 95/65
10 Box Jumps 40″/30″
100 M Run

No thats not a typo. RX box jumps are tall, if the RX hight is not in your wheel house you should pick a hight that is higher than what you normally jump on.

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up 10 Mins
Walk / Jog 200 M
30 Sec Plank
10 Push Ups
10 Ring Rows
10 KB Swings
30 Sec Hollow Hold

Strength: 10 mins 
Tabata 20/10
6 Mins / 3 rounds
90/90 Wall Touch Sit Ups
90/90 Wall Penguins
90/90 Wall Cycle Crunches
90/90 Wall Reverser Crunch

Metcon: 12 Min
4 Rounds, you only have 3 mins for each round
21 Russian KB Swings
15 Ring Rows
9 Burpees