Freedom WOD Classes
Warm Up / Mobility: 10 Mins
2:00 Jump Rope
1:00 PVC Shoulder ROM
10 Alt Step Ups
10 Jefferson Curls
10 Deadlifts
10 Good Mornings
:30 Hollow Rocks
:30 Plank Crunches
Down & Back Heel Walk – Video
Shoulder Activation: 10 Mins
1:30 / Side Roll Rotator Cuff
2 Rounds:
15 Band Pull Aparts
15 / Side – Band External Rotations – Video
10 Wall Glides
10 Band Lat Press Downs
Metcon: 12 Mins
12 Min AMRAP:
20 Box Jumps 24/20
20 Sit Ups
10 Deadlifts 155/105
10 T2B or V-Ups
*Don’t tear your hands! V-up as needed.
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
Olympic Lifting
Strength: 30 Mins
8 x 1 Complex – heavy per technique
1 Split Jerk From Rack
1 Hang Power Clean
1 Hang Squat Clean
Then
3 x 1 Squat Clean – Mod Heavy
Auxilary Strength: 15 Mins
3 x Complex
3 Strict Press + 3 Push Press
3 x 8 Back Extensions
