Freedom WOD Classes

Warm Up: 10 Mins
2:00 bike/row/ski
2 Rounds
10 Clean Lift Offs
10 Clean Deadlifts
10 Clean High Pulls
10 Power Clean
10 Front Squats

Strength: 16 Mins
Week “B” 16 Mins
3×3
(6 mins) Every 2 mins perform
3 Squat Cleans (AHAP) Not Touch And Go
Note: The goal is to try and go As Heavy As Possible while not missing a rep

2 min rest/reset

Accessory Strength: Every 3 Mins Complete
8-12 RDL
8-12 Front squats (modify your weight to work on your squat depth)
Build in weight over the three sets but DO NOT OUT LIFT FORM

Metcon: 20 Hard Cap Min
“Fishing for Fishies”
100 cal bike/Row/Ski for time
Every 1:00 perform 1 Power cleans at 185/125 lbs, 155/105lbs, teen 75/55
*Intent is for the barbell to be heavy

Functional Bodybuilding Class

Week “A”
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