Freedom WOD Classes

Warm Up: 5 Mins
10 Sit Ups
10 Strict Press In Split Stance video
10 Hang Power Clean
10 Split Jerk Balance video
10 Hang Sq Cleans
10 T-2-B

Strength: 20 Mins
Jerk
10 Mins to warm up to 90% + 10lbs
Then
Every 2 Min x 10 Mins
1 Jerk @ 90% + 10lbs

Metcon: 20 Min Cap
3 Rounds For Time
35 Sit Ups
16 S2OH 155/110 Scale 135/95 or 115/75
20 T-2-B
16 Alt Front Rack Lunges 155/110 Scale 135/95 or 115/75
35 Sit Ups

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