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Freedom WOD Classes
Warm Up 12 Mins
20 Banded or PVC Pass Throughs or Windmills
Walking Samson Stretch (down/back)
5 Spealler Rolls
Single Leg Alt Squat Jumps (down/back)
Then 2 Rounds:
8 Hang Muscle Snatch
8 Hang Power Snatch
8 Hang Squat Snatch
8 Muscle Cleans
8 Power Cleans
8 Squat Cleans
Focus on barbell timing and pathway.
Strength:
No Strength This Week
Mobility: 10-12
Athlete Choice
Metcon: 26 Min Cap
From Min: 0:00 – 13:00 Build to heavy
Snatch Complex: Power Snatch + Hang Squat Snatch + Over Head Squat (or back squat if mobility is a limiter)
From Min: 14:00 – 26:00
Clean Complex: Power Clean + Hang Squat Clean + Front Squat
Functional Bodybuilding Class
WEEK B Volume week
Tuesday: Back and Triceps:
1) 4×25
Straight Bar Lat Pull Down
2) 3×20 Build Over the 3 Sets
V-Bar Low Row
3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down
4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press
5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set
Crew Team:
Warm Up: 8 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees
Then 4:00 Hip Stretch
Metcon: 40 Min Cap
Recovery WOD:
3k Row or 4.2 mile Bike (14 min cap)
30 Alt KB Swings 53/35
200M KB Farmers Carry
2k Row or 2.8 mile Bike (10 min cap)
20 Alt KB Swings 53/35
100M KB Farmers Carry
1k Row or 1.4 mile Bike (5 min cap)
10 Alt KB Swings 53/35
50M KB Farmer Carry
500M Row or .7 Bike (2.5 min cap)
