The 1st open workout will be released tomorrow! Remember each week has a theme and week 1 is “Dress like a rock star”. We will also be doing weekly drawings for participants that signed up on a team. See the photo above to earn more points/tickets each week for the drawings.
Freedom WOD Classes
Warm Up: 10 Mins
1:00 Shuttle Run
Down & Back (N-S-N):
Walking Lunge
Samson Stretch
Heel Walks
Inchworms
30 Pull Aparts
30 Banded Rows
Strength: 13 Mins
5 Mins to warm up to working weight
8 Min EMOM
Min 1: 4 Back Squats @75-80%
Min 2: 8-12 HSPU as hard as possible – stay unbroken to get rest before squats
Metcon: 15 Mins
15 Min EMOM
1 Deadlift 225/155
2 Matador Dips
3 Bar Over Burpees
*Perform all of the above every minute. 1 DL + 2 Dips + 3 Burpees every minute. Modify movements as necessary to earn rest every minute.
*Matador dips if possible. Share and go out of order with burpees if 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
Warm Up: 6 Mins
10 / Side Front and Lateral Kicks
10 / Side Hip 90/90s
10 / Side Lateral Leg Lifts
10 Wall Glides
10 / Side External DB Rotation
Strength – 25 Mins
3 x 5 Snatch – Moderate
5 x 1 Overhead Squat – From Rack *build to 1RM
Aux Strength: 12 Mins
3 x Superset
5 Snatch Deadlifts
8-10 Sotts Press
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
Dive Team
Warm Up
3 Rounds
5 Inchworms
10/side Single Leg Plate Pogo Jumps
KB Swings
Strength:
4 Rounds
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Straight Leg Hip Lift
20 Sec Rest
Metcon: 16 Mins
4 Rounds
3 Min AMRAP
12 Kb Swings
9 Sit Ups
6 Burpees
1 Min Rest
Crew Team
Warm Up: 10 Mins
1:00 Shuttle Run
Down & Back (N-S-N):
Walking Lunge
Samson Stretch
Heel Walks
Inchworms
30 Pull Aparts
30 Banded Rows
Strength: 13 Mins
5 Mins to warm up to working weight
8 Min EMOM
Min 1: 4 Back Squats @75-80%
Min 2: 8-12 Push Ups
Metcon: 15 Mins
15 Min EMOM
1 Deadlift
2 Dips
3 Bar Over Burpees
*Perform all of the above every minute. 1 DL + 2 Dips + 3 Burpees every minute. Modify movements as necessary to earn rest every minute.
*Matador dips if possible. Share and go out of order with burpees if needed.
