Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
200 M Run
:30 Hollow Hold
20 Band Lat Press Downs
:30 Handstand Hold
10 / Side – Lateral Box Step Ups

Retest from 9/25
Metcon: 34 Min Cap
“Cass’s 2nd 50th Bday Workout”
For Time:
800 M Run / 1000 Row / 1.4 Mile Bike
10 Handstand Complexes: 1 Wall Walk + 1 Wall Facing HSPU (Same on box)
50 T2B
50 Alternating Goblet Step Ups 50/35 (db or kb – box height is athlete choice)
50 Slam Balls – #25 or less
50 Push Press 75/55
800 M Run / 1000 Row / 1.4 Mile Bike
*Every 5:00 perform dual db/kb farmers carry – door to door around building. First round is at 5:00, NOT 0:00
**Share slam balls. Switch the t2b and slamball order if sharing a ball with a friend
***Your run is capped at 5:00 to start the farmers carry on time. Modify distance as needed.

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
Coach Lead

Technique: 12 Mins 
5 Min Clean Set Up
3 x 5 Clean lift off – tempo
3 x 5 Clean Panda Pull – Tempo to hip pocket
3 x 5 Tempo Squat Clean – Fast under the bar

Strength: 20 Mins
3 x 3 Squat Clean & Jerk
*around 70-80%

CSU Hockey

Warm Up: 8 Mins

2 mins /side Lax Ball Lats

10 Air squats 

10 Push Ups 

10 Wallballs 

10 Burpee 

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
3 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Metcon: 15 Min Cap

5 Rounds 

12 Wall Balls  

10 Floor Press 

Every Min On The Min Stop what you are doing and preform 5 Burpees (including Min 0:00)

 

Metcon: 12 Min Cap

10-1
Floor Press
Deadlift
Lateral Bar Jumps