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Freedom WOD Classes

Warm Up: 10 Mins
20 PVC Pass Throughs
8 Snatch High Pulls
8 Single Leg Broad Jump Into Squat
8 Ring Rows
8 Power Snatch
8 Box Step Ups
8 Pull Ups
8 Squat Snatch
8 Box Jumps

Strength: 20 Mins
Squat Snatch
10 Mins to warm up to 80% + 10lbs
Then
Every 2 Min x 10 Mins
2reps @ 80% + 10lbs

Metcon: 16 Min Cap
15-10-5
Hang Snatch 155/115 Scale 135/95 or 115/75
Box Jump Overs 24/20
Strict Pull Up

Note: Hang Snatch can be Power or Squat but should be moderately heavy

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