Freedom WOD Classes

Warm Up 10Mins 
1:00 /side Lax Ball Shoulder/Chest
1:00 /side Lax Ball Shoulder/Lats
2 Rounds
10 Scap Pulls
10 Kipping Swings
10 Deadlifts
8 Hang Clean High Pulls
6 Hang Power Cleans

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(6 mins) Every Two mins perform
5 Pull Ups (Use bands and jumping pull ups as needed)

Note: The goal is to try and go As Hard As Possible while doing 5 unbroken reps aka not coming the bar until you have achieved the 5 reps. This would include Weighted pull ups, Strict pull ups, Less Bands, Negative pull ups

2 min rest/reset

3×12-15 reps
(9 mins) Every three mins perform
DB/KB Incline Seal Row video
DB Triceps Pullover Extension video

Place one side of your bench on 4, 45lbs plates to give it a slight incline for both exercises. Less Reps = More Weight

Metcon: 16 min
6 Rounds for Load
3 Deadlifts
3 Power Cleans

Do not let go of the bar during the round. Rest as needed between rounds.With a running clock, complete 6 rounds of 3 Deadlifts and 3 Power Cleans unbroken. Do not let go of the bar during the round. Count a penalty or miss for that round if you let go of the bar. Rest as needed between rounds. Work up to the heaviest weight possible.

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