Freedom WOD Classes

Warm Up: 10 Mins
3 mins /side barbell smash
Then
2 Rounds
Walking Samson Stretch down / Single Leg Broad Jump Sq back
8 Ring Rows
10 Alt Lunges
8 Strict Pull Ups
10 Air Squats

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

Metcon: 12 Min Cap
12 Min AMRAP
20 Alternating Back Rack Lunges 95/65
10 Strict Pull Ups

Functional Bodybuilding Class

Wednesday:

Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguins/Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest

With remaining time:

Steady State Effort averaging 120-130 BPM for 15 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:

-Chest supported T-Bar Row or Standing T-Bar Row

2-3 Sets x 20 Reps (stayed leaned forward)

Seated V-Bar Cable Mid Trap Shrug
2-3 Sets x 15 Reps (slow reps with slight hold at the top)

Dynamic Seated Cable Row
2-3 Sets x 20 Reps (keep low back tight and exaggerated the extension and flexion of your upper back)

Super Set
2-3 Sets x 20 Reps
Lying Dumbbell Row
Seated Shrugs

Logging Team:

Warm Up: 5 Mins
Then 2 Rounds
10 Box Step Ups
10 KB RDL
10 Box Jumps
10 Russian KB Swings

Strength: 20 Mins
Intro to Olympic Cleans

Metcon: 16 Min 
8 1-minute rounds of:
15 KB Swings 53/35
50′ shuttle sprint down and back
Max reps Box Jumps  or step ups

Rest 1 minutes between rounds.
Score is total box jumps

Olympic Lifting

Athlete Warm Up: 8 Mins

Drills: 8 Mins
Coach Lead Barpath
Liftoff
Hip Scoop

Strength: 30 Mins
Hang Snatch High Pulls – Heavy
8-8-8
Snatch High Pulls – Heavy
5-5-5
Snatch Deadlifts – Heavy
5-5-5
Power Snatch – Heavy
5-5-3-3