Starting Next Week Olympic Lifting will be Tuesdays (Clean & Jerk) and Thursdays (Snatch) 6:20 p.m.
Normal CF Classes Wednesday 6:20 p.m

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

Skills Practice: 20 mins
20 Minutes to practice any that you might see in the open
Coaches will be assisting athletes with handstand variations:

• Kick up to wall
• HSPU / Kip
• Handstand Walks / Holds

Metcon: 12 Mins
12 Min AMRAP
10 Pull Ups
6 / Side DB Snatch 50/35 (alternating optional)
15 Push Ups
20 DU / 30 Singles

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 – 20 Mins
Snatch Complex – Light weight technique
5 x 3 Unbroken Complexes
1 Complex = Snatch DL + Hang Squat Snatch + Power Snatch + OH Squat

Olympic Mobility: 15 Mins
2 Rounds Not For Time w/ PVC
10 Tempo Overhead Squats (Cadence = 4-2-2-1)
15 Sotts Press
15 Front Rack Sotts Press
Then 3:00 T-Spine Roll w/ plate overhead

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: 7 Mins
3:00 Row Fish Game
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch

Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Hip Lift Cork Screw
20 Sec Reverse Plank Marchers video
20 Sec Bicycle Crunch
20 Sec Rest

Metcon: 20 Min
20 mins to complete:
60 Calorie Row
Then in remaining time AMRAP of:
6 Hanging Knee Raises
12 Alt Single Arm KB Swings
6 Burpees

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: 5 Mins
Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Hip Lift Cork Screw
20 Sec Reverse Plank Marchers video
20 Sec Bicycle Crunch
20 Sec Rest

Metcon: 25 Mins
Option 1:
Teams of 3
One person working at a time
100 Cal Row
100 Back Rack Lunges 95/65
75 Cal Row
75 Back Rack Lunges 95/65
50 Cal Row
50 Back Rack Lunges 95/65
25 Cal Row
25 Back Rack Lunges 95/65

Option 2: 25 min cap
In Teams Of 2
50 Cal Row
100 Box Jumps
50 Cal Row
75 MB Clean
50 Cal Row
50 DB Floor Press 50/35

One person works at a time. Split work evenly but switch out as needed. You must cash out all cals or reps at the giving station before moving to the next.

Option 3: 25 Mins
In Teams of Two Complete
5 Rounds of
4 Min AMRAP
12/10 Cal Row
10 Deadlifts or KB Swings
8 Burpees

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.