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Freedom WOD Classes

Warm Up: 10 Mins
10 Box Step Ups
10 Snatch DL
10 Hang High Pulls
10 Hang Power Snatch
10 OH Squats
10 Box Jumps

Strength: 20 Mins
10 Mins to warm up to 80% + 5lbs
Then
Every 2 Min x 10 Mins
2 reps @ 80% + 5lbs
Squat Snatch

Metcon: 20 Min Cap
Buy In: 10 Box Jumps 40/30 Scaled 30/24
Then 3 Rounds:
15 Front Squats 155/110 Scaled 95/65
10 Left Arm DB Snatch 50/35 
10 Right Arm DB Snatch 50/35

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge