Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Apart
6 Strict Press
6 Box Step Ups
8 Push Press
8 Box Jumps
10 Push Jerks
10 Back Squats
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 17 Mins
Strength: 3 rounds x Every 2 Mins Complete (6 mins)
3 Jerk Complex; Building up to your heaviest complex Look to go heavier than last
1 Jerk Complex = Jerk Drive video + Push Press + Jerk (Push or Split)
Rest 2 Mins
Accessory Strength: 3 rounds x Every 3 Mins Complete (9 mins)
8-12 DB Front Raises
8-12 DB Lateral Raises
8-12 DB Bent Over Rear Delt Fly
Metcon: 14 Mins
“United We Stand”
500 M Row
21 Back Squats 155/110 Scaled 135/95
21 Box Jumps 24/20
500 M Row
15 Front Squats 135/95 Scaled 115/75
15 Box Jumps 24/20
500 M Row
9 Over Head Squats 115/75 Scaled 95/65
9 Box Jumps 24/20
Functional Bodybuilding Class
Week “A” Heavy
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 Weightlifting Class
Warm Up: 6 Mins
1:00 PVC ROM
1:00 Air Squats
10 PVC Fron Squats 2 sec pause in bottom
10 BB Power Cleans
10 BB Strict Press
5 Split Jerks
Cleans: 30 Mins
3 x 3 Power Cleans — 50-60-70%
3 x 3 Front Squats at finishing power clean weight
Then 4 Sets of 1 Complex:
2 Power Cleans + 1 Front Squat (2 sec pause in bottom) + 1 Split Jerk
Strength: 10 Mins
3 x SS
6-8 Front Rack Reverse Lunges / Leg
8-10 Barbell Good Mornings
