Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
200 M Run
10 Banded Face Pulls
10 Band Lat Pull Down
10 Scap Pull Ups
15 PVC Pass Throughs

Strength:  14 Mins
2 x Giantset
3-5 Strict Pull Ups (Vest / Weighted as needed)
12-18 Kip Pull Ups (Vest if needed)
15-25 / Side Crossbody Band or Cable Row – Video
3:00 Rest BT Rounds

Metcon: 15 Min Cap
4 Rounds For Time:
5 Muscle Ups / 10 C2B Pull Ups
16 DB Snatch
200 M Row
*Stick to harder pull up variation

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set

Dive Team

Warm Up: 10 Mins
2 Rounds
30 sec Jump Rope
5 Strict K-2-E
10 Mountain Climbers
Then
2:00 /side Couch Stretch

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise

Metcon: 15 Min
In Teams of 3, Each Person Will Perform 5 Rounds
60 Sec Max GHD Sit Ups or Sit Ups
60 Sec Max Rep Double Unders or Attempts
60 Sec Rest

One person will Sit Up for 6o seconds, One person will perform Double Unders or DU attempts (count every attempt) for 60 seconds, One person will rest for 60 seconds. One round consists of Sit Ups, Double Unders, and rest. Score is total reps of sit ups and DU’s rolling count.