Freedom WOD Classes
Warm Up: 12 Mins
5 KB Jefferson Curls
10 KB DL
10 Russian KB Swings
1:30 / Side Chest Smash
1:30 / Side LAX Roll Posterior Shoulder
15 Ring Rows
10 Burpees
5 Negative Push Ups
Strength – 12 Mins
8 Min EMOM
Min 1. Max Rep Push Up
Min 2. 10-15 C2B Pull Ups or Pull Ups
Metcon: 14 Min Cap
“If you build it, they will come”
For Time:
25 Box Jumps 24/20
50 Dips
75 KB Swings 53/35
100 DU / 200 Singles
Functional Bodybuilding Class
Week 3
Wednesday
Back Day
Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.
Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor
V bar Lat Pulldown
4 Sets / 20 Reps
Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows
One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH
Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps
T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++
Reverse Hyper
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad
Olympic Lifting:
Warm Up: 8 Mins
500 M Row
5:00 Squat Snatch Warm Up to 60%
Squat Clean: 20 Mins
3 @ 73%
3 @ 76%
2 @ 78%
2 @ 82%
1 @ 86%
1 @ 90%
Aux Strength: 15 Mins
3 x 3 Superset
Front Squat – 80-85%
Max Distance Broad Jump
PSD Dive Team:
Warm Up: 10 Mins
500 M Row
2 Rounds:
5 Spealer Rolls
5 Inchworms
8 Jefferson Curls
15 Air Squats
Strength: 5 mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Metcon: 20 Min Cap
3 Rounds For Time:
50 Air Squats
30 Russian KBS
20 Burpees
Hockey Team
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Banded DL
10 Banded Air Squats
20 Banded Front Raises
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks
30 Secs Reverse Crunch
30 Secs Plank Tuck Ups video
30 Secs Mountain Climbers
30 Sec Rest
Metcon: 14 mins
14 mins EMOM
Min 1: 175-150 M Row
Min 2: 12 KB Goblet Thrusters
Crew Team
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Banded DL
10 Banded Air Squats
20 Banded Front Raises
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks
30 Secs Reverse Crunch
30 Secs Plank Tuck Ups video
30 Secs Mountain Climbers
30 Sec Rest
Metcon: 14 mins
14 mins EMOM
Min 1: 175-150 M Row
Min 2: 12 KB Goblet Thrusters
