👆This Dude Is Crushing Life!👆

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
50m Run
8 Air Squat
8 Hang High Pulls
8 Power Cleans
8 Front Squats

Strength: 20 Mins
5×5
Back Squats
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 15 min Hard Cap
15 Min AMRAP Ladder
1 Power Clean 155/105
1 Front Squat 155/105
50m Single Arm KB/DB Farmer’s Carry 50/35 (switch hands on the way back)

Functional Bodybuilding Class

Wednesday:

Session 1:
Core Workout: 5 Mins 
For Time:
75 Hollow Rocks (with as little rest as possible)

With remaining time:

Steady State Effort averaging 120-130 BPM for 25 Minutes.

Choose from...
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins 

Back Day – Be ready for your low back to get aggravated. This is by design.  

Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps
DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm
DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm
Hyper Extension DB Rows (GHD back extension into rear raise)  Alternative Incline Bench DB Seal Row
3 Sets x 20 Reps

Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times

Logging Team:

Warm Up: 15 Mins
Ballistic Partner Throwing

Trunk isolation:
10 Seated MB Soccer Throws
10 Seated MB Sit Ups Throws
10 /side Seated MB Shovel/shot Throws 

Half kneeling Hip Involve Throws:
10 MB Soccer Throws 
10 /side Shovel/shot Throws 
Standing Throws hip through ground
10 Soccer Throws
10 /side Shovel/shot Throws 

Slamming:
10 Double knee 
Lateral right – Lateral left – Center

Half kneeling:
10 Lateral slams (left knee down rotate right slam to the left repeat for other side

Standing Slams:
10 Lateral slams same as above 
Center Slams

Strength: 15 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
3 sets x 12-15 Reps
Banded Lat Pull Down W/PVC Pipe
Banded Triceps Extension video
Banded Lat Press Down video

90 seconds rest between sets

Metcon: 15 min Cap
10 Rounds
4 Pull Ups or Ring Rows
8 KB Swings
20 Double Unders / Singles

Olympic Lifting

Athlete Warm Up: 8 Mins

Drills: 18 Mins
Hip Muscle Snatch
Hip Power Snatch
Hip Squat Snatch
Tempo Squat Snatch – Speed Up At Hip

Strength: 15 Mins
4 x Complex
Snatch Balance
High Hang Power Snatch
Hang Squat Snatch
Squat Snatch