Freedom WOD Class
Warm up: 10 Mins
2 Rounds
10 Barbell Snatch
10 Snatch Balance
10 American KB Swings
5 Burpees
Strength:
4 Mins to warm up to working weight
9 Mins
Every 90 seconds, for 9 minutes (6 sets):
Snatch
*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%
8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 80%
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: 10 Min Cap
For Time: 10 min cap
10-9-8-7-6-5-4-3-2-1
Heavy Russian KB 70/53
Burpee Over KB
Functional Bodybuilding Class
A WEEK: Heavy week
Monday: Chest and Biceps:
1)Heavy Bench Press 5×5 pyramiding
2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press
3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys
4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)
5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)
6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl
Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge
Dive Team
Warm Up:
20 Box Step Ups
15 KB Deadlift
10 Burpee
15 KB Swing
5 Burpee Box Jump
Strength:
EMOM 90 Seconds
10 Lunge Explodes
1 High Box Jump
Metcon: 16 mins
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)
