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Freedom WOD Classes

Warm Up: 10 Mins
20 Baned Pull Aparts
20 Banded Pass Throughs
Then
8 Snatch High Pulls
15 Double Unders
8 Power Snatch
15 Double Unders
8 Squat Snatch
15 Double Unders

Strength: 20 Mins
Snatch
10 Mins to warm up to 70%
Then
Every 2 Min x 10 Mins
3 reps @ 70% + 5lbs
Squat Snatch

Metcon: 15 Min Cap
1 Mile Run
150 Double Unders or Single Unders
50 Alt DB Snatch 70/53 Scaled 53/35

Scale the Run so it does not take more than 10 mins

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

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set