Freedom WOD Classes

Warm Up: 6 Mins
2:00 Row / Bike
12 Band Good Mornings
6 / Side Alt. Plank w/ shoulder tap – 2 second pause hand to shoulder
12 Squats
6 Scap Pull Ups – 2 second pause
12 Kip Swings

Conditioning: 16 Min Cap
8 Min Row / Bike
0:00-2:00 70%
2:00-4:00 80%
4:00-6:00 90%
6:00-8:00 80%
Then 3 Rounds: For Quality, not time
12-15 / Side DB Plank Press
15 / Side – Side Plank Hip Lift

Retest from 9/4
Metcon: 18 Mins
18 Min AMRAP
750/600 M Row
Odd Object Carry – Start in your lane, walk out the E Door and back in through the W door
15 T2B

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
5 Jefferson Curls
10 Goodmornings
10 Pendlay Rows
10 Clean High Pulls
10 Power Cleans
10 Front Squats

Clean Technique: 20 Mins 
3 x 8 Clean Lift Off – 50% 1RM
*2 Second pause at knee, 2 second negative for touch n go rep
3 x 8 Tempo Clean Deadlift – 50%
*Slow through full movement
3 x 8 Tempo Squat Clean – 50%
*Slow through hip pocket, fast pull under

Strength: 15 Mins
5 x 3 Squat Clean
*Build to 70-80%

CSU Hockey

Warm Up: 8 Mins
Rock, Paper, Scissors – 4 Mins

Team Burpees

Strength:
Hip Elevated Psoas Marchers
Anchored Hip Flexor MB Deadbug Rocks
Copenhagen long levers

Metcon: 20 Mins
“Team Death Race”
5 Rounds:
10 Calorie Assault Bike
10 Burpees

In Teams of 5:
Each athlete will take turns rotating through until each athlete has performed 5 rounds of the above. When it is your turn you must sprint to finish as fast as possible, then rest while the other 4 athletes perform their round.