Freedom WOD Classes

Warm Up: 8 Mins
2:00 Row
10 / Side Front & Lateral Kicks
10 Kip Swings
5 Inchworms
5 Clean Deadlifts
5 Clean High Pulls
10 Power Cleans

Partner Metcon: 30 Min Cap
“Modified 911 Partner WOD”
30 Min AMRAP:
500/400 M Row
5 Power Cleans 175/120
10 T2B
*Optional – 1 Rope Climb – no modification. Do it if you want

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

Shoulder Warm Up: 8 Mins
5:00 Shoulder Stretch
2 x 10 Push Press @ 50-60%

Technique: 15 Mins 
5:00 Footwork Practice
3 x 8 Jerk Balance – Light Weight
3 x 8 Pressing Split Jerk – Light Weight

Strength: 20 Mins
5-3-3-2-2 Split Jerk
*Build to 70-80%
3 Sets of:
:20-:30 Hold in split jerk @ 60-70%

CSU Hockey

Warm Up: 5 Mins
50 Plate Jumps
Then 2 Rounds
10 Lunges
10 KB Sumo DL
10 Russian KB Swings

Core Development: 10 mins
3 Rounds (6 mins)
20 Reverse Crunch
20 Hollow CrossBody Mountain Climbers
20 Straight Leg Hip Lift
20 Sec Rest

Strength: 15 Mins
3 Rounds
Tabata 40/20
Lateral Skip lunge
Squat Jumps
Forward/Backward Lunge

Metcon: 14 Min Cap
14 Min Partner AMRAP

Partner 1:
3 Burpees
10 Bench Press
8 KB Swings

Partner 2:
ME: Later Box Jump Overs  (Use plates to jump on/off or scale to cal bike for injury)

Athletes rotate stations when partner 1 finishes a full round

teams recode total box jumps and rounds completed