Freedom WOD Classes

Warm Up: 8 Mins 
2:00 Row or Bike
10 Muscle Snatch
10 Power Snatch
10 Power Cleans
10 Front Squats
4:00 LAX Roll – Scap / Trap / Rotator Cuff

Strength: 18 Mins
5 Min warm up to working weights
13 Min EMOM
5 Rounds: 1 Squat Clean + Split Jerk AND 3 Power Clean & Jerks @ 60-65%
3 Min Rest and adjust weight
5 Rounds: 1 Squat Snatch + 3 Power Snatch @ ~65-70%
*All reps are touch n go. Working on barbell cycling. Modify percentages down as needed.

Metcon: 10 Mins
“Open 14.1”
10 Min AMRAP
30 DU / 45 Singles
15 Snatch 75/55 sc. 55/35

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

Warm Up: 8 Mins
2:00 Hip & Ankle Opener
10/Side Fire Hydrants
10 x 90/90s
5:00 Mobility

Strength – 30 Mins
8-6-6-4 Lift Offs – Build in weight
8-6-6-4 Clean High Pulls
8-6-6-4 Power Cleans
3×3 Squat Clean & jerks

Dive Team

Fundamentals Day 3-4

Hockey Team

Warm Up 5 Mins
3 Rounds of Cindy:
5 Ring Rows / 10 Push Ups / 15 Air Squats

Strength: 15 Mins
2 OR 3 x Supersets (time dependent and also listen to your body)
15 Back Rack Cyclist Squats OR 8/side Back Rack Lunges
15-20 Dual Sumo KB 3/4 DL
2:00 Rest Between Sets
*Place KBs in center of gym and use the weight that is right for you

Metcon: 15 Mins
Teams of 3 – 15 Min AMRAP:
Athlete 1: 8 DB Bench Press 35’s + 8 Ring Rows
Athlete 2: Max Rep Burpees
Athlete 3: Rest
*All athletes rotate stations when athlete 1 completes db bench and pull ups.

Crew Team

Warm Up 5 Mins
3 Rounds of Cindy:
5 Ring Rows / 10 Push Ups / 15 Air Squats

Strength: 15 Mins
2 OR 3 x Supersets (time dependent and also listen to your body)
15 Back Rack Cyclist Squats OR 8/side Back Rack Lunges
15-20 Dual Sumo KB 3/4 DL
2:00 Rest Between Sets
*Place KBs in center of gym and use the weight that is right for you

Metcon: 15 Mins
Teams of 3 – 15 Min AMRAP:
Athlete 1: 8 DB Bench Press + 8 Ring Rows
Athlete 2: Max Rep Burpees
Athlete 3: Rest
*All athletes rotate stations when athlete 1 completes db bench and pull ups.