Then Next Two Weeks Of Programing Is Brought To You
By Coach Tyler And Dirk!
Freedom WOD Classes
Warm Up: 7 mins
Monday Warm Up
10/side Front Kicks
10/side Lateral Kicks
1 min PVC ROM
10 PVC Prone Presses
10 Barbell/PVC Snatch Balance
Strength: 20 mins
4 Mins
To warm up to working weight
9 Mins
Every 90 seconds, for 9 minutes (6 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%
8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 70%
60 sec rest between sets
- 2-0-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (X) is the concentric, or lifting, component. (X=Explode Up)
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 15 Min CAP
3 min AMRAP
8 Snatch 95/65
8 Box Jump 24/20
– REST 1 MIN –
3 min AMRAP
6 Snatch 115/75
6 Box Jump 24/20
– REST 1 MIN-
3 min AMRAP
4 Snatch 135/95
4 Box Jump 24/20
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
Strength: 8 Mins
Metcon: 15 Min