Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
10 / Side Hip Circles (forward)
10 / Side Hip Circles (backward)
10 / Side 90-90 Hip Rolls – Video
10 / Side Cossack Squats – Video
10 Back Squats – unloaded bar

Strength: 12 Mins
8 Min EMOM
Back Squats
Option 1: 5-5-3-3-3-1-1-1
*Build to a “Daily Heavy”. This means go by feel
Option 2: 5 reps emom

Metcon: 14 Mins
“P.I.C”
14 Min AMRAP:
Partner 1 Completes 1 Round of:
3 Snatch 135/95
5 Bench Press 155/105
8 KB Swings 53/35
Partner 2:
AMRAP Burpees
*Athletes rotate stations when Partner 1 finishes a full round
*Teams record total burpees and rounds completed, if you can keep track 😉

Post WOD Stretch – Coach Lead til end of class

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