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Freedom WOD Classes

Warm Up: 12 Mins Hard Cap
3 Min Casual Bike/Row
90 Sec /side Lax Ball T-spine
20 Banded Pass Throughs
20 Banded Pull Aparts
20 Banded Row
20 Banded Lat Press Downs
Then
10 Kip Swings
20 Jump Ropes (single unders)
10 Jumping Pull Ups
20 Jump Ropes (single unders)
10 Pull Ups
20 Jump Ropes

Mobility: 5 Min
Athlete Choice with a suggestion of Calf Mobility

Strength:  
Week “C”
No Strength this week

Metcon: 23 Min 
“Horsepower”
6 Sets
3:00 AMRAP
3 Bar Muscle Up/ 5 C2B/ 5 PU
20/16 Cal Bike/Row
Max single Unders in Time Remaining
*Rest 1:00 Between Sets

Functional Bodybuilding Class

Week “A”
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