Freedom WOD Classes
Warm Up: 8 Mins
500 M Row
2 Rounds:
10 Jefferson Curls
10 Deadlifts
10 Cleans
10 Strict Press
Strength: 18 Mins
3-2-1 Squat Clean & Jerk – Finish around 90-95%
Metcon: 14 Mins
14 Min AMRAP:
5 Power Cleans 135/95
10 Deadlifts 135/95
20/16 Cal Row
50 DU / 75 Singles
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks
20 Sec Straight Leg Hip Lift
20 Sec Rest
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 Mins
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown
ME Bar Row (like ring rows but with a bar)
Olympic Lifting
Warm Up: 8 Mins
Athlete choice
Strength: 20 Mins
Establish 2 RM Snatch – not touch n’ go
Auxiliary:
3 x Supersets
10 RDL from Blocks – just below knees
15 Back Extensions
