Freedom WOD Classes

Warm Up:8 Mins
2 Rounds
5 Deadlift
5 Clean High Pull
5 Muscle Clean
3 High Hang Clean, 3 Hang Clean, 3 Squat Clean
10 Pistols Holding Rig

Strength: 16 Mins
Week “B” 16 Mins
3×3
(6 mins) Every 2 mins perform
3 Squat Cleans (AHAP) Not Touch And Go
Note: The goal is to try and go As Heavy As Possible while not missing a rep

1 min rest/reset

Accessory Strength: Every 3 Mins Complete
8-12 RDL
8-12 Front squats (modify your weight to work on your squat depth)
Build in weight over the three sets but DO NOT OUT LIFT FORM

Metcon: 17 Cap Min
“Yard Work”
For Time:
30 Back Squat (135/95)(115/75)
40 Pistol Squat or One Leg Squat to Box
50 Front Rack Lunge (95/65)(65/45)
40 Pistols
30 Back Squat (135/95)(115/75)

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl