Freedom WOD Classes

Warm Up 10 Mins
90 Sec /side Chest Lax Roll
Then
2 Rounds
15Banded Pass Throughs
12 Push Ups
9 Hang Muscle Snatch
6 Back Squats

Strength:
8 Mins
Snatch (this is run as a group with the coaching leading the count)
3×5 at 65, 70 & 75% W/1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (this is run as a group with the coaching leading the count)
3×5 at 70% W/1 sec pause in the bottom position of each rep

Metcon: 16 Mins
4 Rounds (2min on, 2min off)
3 Hang Squat Snatch AHAP+Unbroken
10 Pushups
**Snatch needs to be heavy but unbroken**

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags