Freedom WOD Classes

Warm Up: 11 Mins
3:00 Bike / Row
4:00 Hip Roll or Stretch
4:00 Squat Clean Warm Up

Retest from 8/21/24
Metcon: 30 Mins
“Barbell Peddler”
30 Min AMRAP:
24/20 Cal Bike or Row
24 Sit Ups
16 Box Jumps 24/20
8 Squat Cleans 135/95

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: 8 Mins
1:30 / Side LAX Roll Glutes
10 Front Squats
10 Hang High Pulls
10 Hang Power Cleans
10 Hang Squat Cleans

Technique: 22 Mins 
3 x 8 Clean Hip Scoop From Blocks – Barbell
3 x 8 Hang Clean High Pulls – Mod-Heavy
3 x 5 Hang Squat Cleans – Build to 75%

Auxillary Strength: 14 Mins
3 x Superset
5 Front Squats w/ 2 sec pause in bottom
5 Nordic Curls

CSU Hockey

Warm Up: 5 Mins
50′ High Knees
50′ But Kicks
50′ Pogo Jumps Single Leg Broad Jump Squat
50′ Single Leg Broad Jump Squat
50′ Speal Rolls

Strength: 9 Mins
Every 3:00 x 3 Rounds
12 Deadlifts
5 Tall Box Jumps

Metcon: 12 Min Cap

Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
V-ups or Tuck-ups
3 Min Rest
10 Min EMOM (10 rounds on the min) of 50 M Sprint
s (athlete has 1 min to complete the sprint and walk back to the starting line to set for the next round/min)
3 Min Rest
10 Min Cap
40 Situps
10 Alternating KB/DB Goblet Lunges  35/25 (5 each leg)
30 Situps
20 Alternating KB/DB Goblet Lunges  35/25 (10 each leg)
20 Situps
30 Alternating KB/DB Goblet Lunges  35/25 (15 each leg)
10 Situps
40 Alternating KB/DB Goblet Lunges  35/25 (20 each leg)