October has arrived! We hope you’re getting your costumes ready!
Freedom WOD Classes
Warm Up: 6 Mins
400 M Run
2 Rounds
8 PVC Lift Off
8 PVC Tempo Power Snatch
8 PVC OH Squats
Strength / Technique: 18 Mins
Snatch – squat snatch if appropriate
Drill: Lift off to hip scoop – 8 Mins
*coaches lead w/ pvc to start. Focus on set up position, get knees out of the way during liftoff with shoulders over the bar then scoop hips under the bar.
Strength: 10 Mins
2 x 6 Tempo Squat Snatch ~50% (2-3 seconds from ground to mid-thigh. Focus on position before speed)
2 x 6 Squat Snatch ~ 70%
Metcon: 16 Min Cap
For Time:
5 Power Snatch 155/110
15 T2B
400 M Run
7 Power Snatch 135/95
15 T2B
400 M Run
9 Power Snatch 95/65
15 T2B
400 M Run
Functional Bodybuilding Class
Week 2 But Did You Die? Volume Week:
Monday
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
20 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
