Don’t forget to pick up your shoes and pay the man aka Luke Richmond!

Freedom WOD Classes

Warm Up: 5 Mins
1 Min Bike or Row
10 Strict Press In Split Stance video
10 Hang Power Clean
10 Split Jerk Balance video
10 Banded Pass Throughs
10 Hang Sq Cleans

Strength: 20 Mins
Jerk
10 Mins to warm up to 70% + 10lbs
Then
Every 2 Min x 10 Mins
2 Jerk @ 70% + 10lbs

Metcon: 19 Min Cap
5 Min AMRAP
7 Rounds of “The Chief” 115/75 Scaled 75/55
Max Calorie Bike / Row w/  Time Remaining

rest 2 minutes

5 Min AMRAP
6 Rounds of “The Chief” 135/95 Scaled 95/65
Max Calorie Bike / Row w/ Time Remaining

rest 2 minutes

5 Min AMRAP
5 Rounds of “The Chief” 155/105 Scaled 115/75
Max Calorie Bike / Row w/ Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

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