Freedom WOD Classes
Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
10 RDLs
10 Alt. Step Ups
10 Deadlifts
1:30 / Side Barbell Smash Hamstrings
Conditioning & Mobility: 15 Mins
5 Rounds:
20/16 Cal Row or Bike SPRINT – this isn’t deload so have fun 😉
1:00 Rest Between Rounds
Then Athlete choice mobility
*Coaches teach new athletes deadlifts
Metcon: 18 min cap
“Night of the Living Deadlift”
10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 (Scaled 155/105)
*Perform 8 Box Jumps 24/20 after each round of deadlifts
Functional Bodybuilding Class
Wednesday
Back Day
Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.
Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor
V bar Lat Pulldown
4 Sets / 20 Reps
Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows
One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH
Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps
T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++
Reverse Hyper
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad
Olympic Lifting
Warm Up: 8 Mins
Athlete choice
Technique Drills: 18 Mins
3 x 8 High Hang Squat Cleans – light and get under the bar
3 x 8 Power Cleans from Boxes – technique
Strength Complex: 18 Mins
10 Min EMOM -1 Power Clean + 1 Hang Squat Clean
Then: 4 x 1 Squat Clean