Freedom WOD Classes
Warm Up: 14 Mins
250 M Row
2 Rounds:
4 Inchworms
4/Side cossack squat
8 Wall Glides
8/Side Straddle Leg Lifts
:30 Hollow Hold
Then:
1:30 / Side Lax Rotator Cuff
Metcon: 29 Mins
On a 29:00 Clock
4 Min AMRAP (0:00-4:00)
6 T2B
8 Alt. DB Hang Clean & Jerk 50/35
Then:
5:00 Hip Stretch (4:00-9:00)
8:00 Steady pace Row (9:00-17:00)
Then:
4 Rounds For Time: 12 Min Cap (17:00-29:00)
250 M Row
25 Sit Ups
7 Clean and Jerks 115/75
Functional Bodybuilding Class
Week 3
Wednesday
Back Day
Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.
Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor
V bar Lat Pulldown
4 Sets / 20 Reps
Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows
One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH
Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps
T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++
Reverse Hyper
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad
Warm Up: 8 Mins
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
10 PVC Muscle Snatch
10 PVC OHS
10 PVC Sotts Press
Snatch Drills: 14 Mins
50-60% for all movements
2 x 6 Tempo Snatch High Pulls – slow to knees
2 x 4 Hang Power Snatch
2 x 4 Tempo Power Snatch – slow to knees
Strength: 20 Mins
4 sets of 5 Complexes:
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch + Overhead Squat
Perform each complex unbroken. After each full rep the athlete can drop it after OH Squat.
*Don’t need all 5 reps of the complex unbroken.
*Pick a Moderately heavy weight that you can still focus on technique
Hockey Team
Warm Up: 10 Mins
1:00 Hip 90/90s
Then 2 Rounds:
10 / Side Fire Hydrants
10 / Side Straddle Leg Lifts
10 / Side Long Lever Bridges
Then 1:30 / Side LAX Roll Glutes
Strength: 10 Mins
2 Rounds:
1:00 / Side Partner MB Rugby Throws
1:00 / Leg Goblet Side Lunges
1:00 Rainbow Slam Balls
Metcon: 14 mins
3 Rounds For Time:
20 Front Squats
20 Push Press
10 Bar Over Burpees
Cash Out: 500 M Row / .7 Mile Bike
Crew Team
Warm Up: 10 Mins
1:00 Hip 90/90s
Then 2 Rounds:
10 / Side Fire Hydrants
10 / Side Straddle Leg Lifts
10 / Side Long Lever Bridges
Then 1:30 / Side LAX Roll Glutes
Strength: 10 Mins
2 Rounds:
1:00 / Side Partner MB Rugby Throws
1:00 / Leg Goblet Side Lunges
1:00 Rainbow Slam Balls
Metcon: 14 mins
3 Rounds For Time:
20 Front Squats
20 Push Press
10 Bar Over Burpees
Cash Out: 500 M Row / .7 Mile Bike
