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Freedom WOD Classes

Warm Up:10 Mins

Partner warmup
3 rounds each
Partner 1:
30 Sec Bike

Partner 2:
5 Hang Power Cleans
5 Front Squats

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 Min
“Gone”
With a Partner
5 Min AMRAP
8/6 Cal Bike
4 Power Cleans 115/75

Rest 1 Min

5 Min AMRAP
8/6 Cal Bike
3 Power Cleans 135/95

Rest 1 Min

5 Min AMRAP
8/6 Cal Bike
2 Power Cleans 155/110

You go I go style!

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