Freedom WOD Classes

Warm Up: 8 Mins
400 M Run
10 Burpees
1 Lap Bear Crawl (Wall to wall and back)
10 Overhead Squats or Front Squats
10 Back Squats

Strength: 15 Mins
3 x Superset ~ 60% 1RM for each movement
10 Overhead Squats + 10 Back Squats
OR
10 Front Squats + 10 Back Squats
*Athletes can change the weights for each movement with minimal rest time between. PVC OH Squats w/ a pause are acceptable

Metcon: 18 Min Cap 
18 Min AMRAP
1 Wall Walk (HSPU modification)
2 Squat Cleans 135/95
3 Bar Facing Burpees

Functional Bodybuilding Class

Chest & Biceps

Partner Up: Every set of athletes start at a different station. You’ll have 10 Mins to get through all your sets. This is a you go I go style. Finish a full set and switch. Rest time is the time it takes your partner to do a set.

Giant Set
3 Sets / 20 Reps at Incline & Crush, Push Ups To Failure
Incline Bench Press
Incline DB Crush Press
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Giant Set
3×20
Reverse Cable Curls
Glose Grip Gable Curls
Wide Grip Cable Curls
Wide Grip Drag Curls

Giant Set
3×20
45 Degree DB Press
DB Barrel Press
Partial DB Flys (bottom up)
DB Flys (full rom)

Super Set
3×20
EZ Bar Close Grip Curl
EZ Bar Drag Curl

Giant Set
3×20
High Cable Fly – Elbows High
Mid Cable Fly – Elbows High
Mid Cable Fly – Straight In Front
Low Cable Fly