Freedom WOD Classes

Warm Up: 4 mins
2 Rounds
30 Sec at each movement (This is not for Max reps, keep it slow and controlled)
Banded pull a parts
Barbell Push Press
Barbell SDLHP
30 Sec Rest

Mobility:
60 Sec Lax Ball Chest per side
60 Sec Lax Ball Lats per side

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 60, 65 & 70% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×5 Jerk Balance at 60, 65 & 70% of Strict press 1 RM
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.
https://www.catalystathletics.com/exercise/193/Jerk-Balance

Metcon: 15 mins
21-15-9-6
Power Clean  and Jerk 135/95
Box Jump 30/24

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

Coach Lead Warm Up: 8 Mins

Strength – 12 Mins 
15 x Tall Cleans – Light weight or unloaded barbell
3 x 5 High Hang Squat Cleans – Moderate
3 x 5 Hang Squat Cleans – Moderate

Strength: 20 Mins
10 Minutes to build to:
“1RM” Hang Squat Clean

10 Minutes to build to:
“1RM” Squat Clean

Dive Team

Warm Up 10 Mins
2 Min Jump Rope Practice
Then 2 Rounds
Walking Samson Stretch N-S
10 Air Squats
8 Ring Rows

Hips 10 Mins
Every 3:00 x 3 Sets
X-Band or Monster Walk Down/Back E-W
15-18 KB Sumo DL

Metcon: 12 Min Cap
12 Min AMRAP
10 Wall Balls
10 Ring Rows
25 Jump Rope

CSU Hockey

Warm Up:
5 Min
Circle Tag

Strength: 9 Mins
Every 3:00 x 3 Sets
X-Band Walk down/back
10 KB Sumo DL

Metcon:  20 Mins
With a Partner
2000 M Row
75 Wall Balls
35 Synchro Burpee

Split the row and wall balls evenly and switch as needed.

CSU Crew Team

Warm Up 10 Mins
Circle tag game

Strength: 10-15 mins
4 Rounds Rotating Tabata 45 work/15 Rest
Plate Sit Ups 25/15
Hollow Rock or Hold
Anchor Point T-2-B

Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Devils Press
Min 2: 10 T-2-B
Min 3: 100 m High Low Carry  (50 m with one arm, 50 m back with opposite arm)