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Freedom WOD Classes

Warm Up: 10 Mins
Kipping Swings
8 Snatch High Pulls
15 Double Unders
Strict Knee Raises
8 Power Snatch
15 Double Unders
Kipping Knee Raises
8 Squat Snatch
15 Double Unders

Strength: 20 Mins
Squat Snatch
10 Mins to warm up to 90% + 5lbs
Then
Every 2 Min x 10 Mins
1 reps @ 90% + 5lbs

Metcon: 16 Min Cap
Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders / DU attempts or 50 Singles
15 squat snatch, 95/65 lb Scaled 65/45 or 45/35

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
13 squat snatch, 135/95 lb Scaled 95/65 0r 65/45

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat snatch, 165/115 lb Scaled 115/75 or 95/65

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat snatch, 185/135 lb Scaled 135/95 or 115/75

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