Freedom WOD Classes
Warm Up: 5 mins
1:30/side Lax ball rotator cuff
1:30/side Lax ball glute
2 Rounds unloaded BB:
10 strict press
10 jerks
10 thrusters
Strength:
5 Mins to warm up to working weight
9 Mins
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 2 reps @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 2 reps @ 80%
Metcon: 15 mins Cap
5 round/movement Non Rotating Tabata (:40/:20)
Row for Cals
Bike for Cals
Burpees
Coaches Note the set up of the equipment/location. Athletes will not work out of a “lane” they will float to each station. You can only have 8 athletes start at each station. Once the 5 mins at a station is complete athletes will only have 20 seconds to rotate to their next station.
* Rowers set up in between
columns, Middle gym
* Bikes set up east side of gym
* Burpees west side of gym
Functional Bodybuilding Class
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Olympic Lifting
Warm Up: 6 Mins
Coach Lead
Strength – 20 Mins
3×5 Tall Snatch – Light
3×5 High Hang Squat Snatch – Moderate
3×5 Hang (above knee) Squat Snatch – Heavy but unbroken
Strength: 15 Mins
4 Rounds of 2 Unbroken Complexes:
*Pull bar from Back Rack
Snatch Balance THEN 2 Complexes of:
OH Squat + Hang Power Snatch + Hang Squat Snatch + Squat Snatch
*Snatch balance only performed one time to start each round.
Dive 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
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