Freedom WOD Classes
Warm Up: 12 Mins
400 M Run / 500 M Row
10 RDLs
5 Inchworms
10 Scap Pull Ups
10 Kip Swings
1:30 / Side Trap Roll
Then 5 Min Coach lead:
High Hang Squat Clean
Strength / Technique: 15 Mins
Snatch – squat snatch if appropriate
2 x5 Complexes @ 50% or less:
1 High Hang Power Clean + 1 Front Squat
Then:
3 x 2 Squat Clean ~ 85%
Metcon: 12 Min Cap
21-15-9
Deadlift 155/105
Box Jumps 24/20
Pull Ups
Functional Bodybuilding Class
Friday:
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 Minutes
Giant Set
3 Sets
10 Reps Partial Hack Squat (bottom to half up / narrow stance)
10 Reps Partial Hack Squat (top to half down / narrow stance)
10 Reps Hack Squat Full ROM (narrow stance)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Lying Leg Curls (pointed toes)
20 Lying Leg Curls (toes pulled to shine)
20 Split Stance DB Deadlift (10 per leg)
40 Walking Lunges (use bar on back if you need more)
Do all 4 exercises without stopping = 1 set
Hamstring Nordic Curls
3 Sets x 10 Reps
Can Sub With Hamstring Glute Bridges (on frisbees)
Calf Raises
4 Sets
ME Reps Standing Calf Raises
