Freedom WOD Classes
Warm Up: 10 Mins
200m Row
Walking Samson Stretch down and back
8 Air Squats
5 Speal Rolls
8 Back Squats
5 Front and Lateral Kicks
8 Thrusters
Strength: 20 Mins
5×5
Back Squats
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 18 Min Cap
For Time: RX
10-9-8-7-6-5-4-3-2-1 Thruster 115/80
100-200-300-400-500-600-700-800-900-1000m Row, SkiErg or Bike
Scaled:
10-9-8-7-6-5-4-3-2-1 Thruster 95/65
100-150-200-250-300-350-400-450-500-550m Row, SkiErg or Bike
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)
With remaining time:
Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2: 60 Mins
Back Day – Be ready for your low back to get aggravated. This is by design.
Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps
DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm
DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm
Hyper Extension DB Rows (GHD back extension into rear raise) Alternative Incline Bench DB Seal Row
3 Sets x 20 Reps
Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times
Logging Team:
20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Front Squats
Run 400m
20 Burpees
Run 400m
20 Pull ups
Run 400m
20 Box jumps
Run 400m
20 Squat Cleans
Run 400m
Olympic Lifting
Drills: 10 Mins
Coach Lead Snatch Drills
– High Hang Power Snatch
– Back Rack Push Press / Jerk
– Tempo Power Snatch
Strength: 30 Mins
3 x Complex: Build to moderate load with good technique
3 Snatch Grip Back Rack Push Jerk
3 Overhead Squat
3 Hang Power Snatch
3 Power Snatch
Then:
3 x 5 Power Snatch – Moderate weight
3 x 5 Overhead Squats w/ 2 sec pause – Moderate weight
