Freedom WOD Classes

Warm Up 10 Mins
2:00 /side Lax Roll Lats
Then
2 Rounds
50′ Walking Samson Stretch
5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Front Squats, Push Press)
Then
2:00 /side Hamstring Barbell Smash

Strength:
Tempo or “Slow” Squat Clean (Coach led 3 second count, see description below)
3×3 at 60, 65 & 70%
60 sec rest between sets 

The slow pull snatch is simply a Clean in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets

Metcon: 14 Mins Cap
For Time:
40 Russian KB Swings 53/35
15 Box Jumps Overs 24/20
30 Russian KB Swings 53/35
15 Box Jumps Overs 24/20
20 Russian KB Swings 53/35
15 Box Jumps Overs 24/20
10 Russian KB Swings 53/35
15 Box Jumps Overs 24/20

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers