Olympic lifting twice a week starts today!
Tuesdays are C&J and Thursdays Snatch

Freedom WOD Classes

Warm Up 11 Mins
5 Min AMRAP for quality
5 / Side KB Bottoms Up Press – share light kbs
5 KB Swings
5 Goblet Squats
15 DU / Singles
Then 6:00 LAX Roll Chest / Lats

Strength: 15 Mins
3 Round Rotating Tabata :45 / :15
:45 / Side Band Pallof Press – Video
:45 / Side KB Chop Lift – Video
Hang Knee Raise Twists – Video (no kip)

Metcon: 12 Min Cap
1-10 For Time:
KB Swings 70/53
KB Goblet Squat 70/53
*20 DU after each round
**If you set the KB Down before both movements are completed for that round, then double your DU / Singles for that round

Functional Bodybuilding Class

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

Ladies Hour:

Warm Up – 6 Mins
2 Rounds of :30 sec each:
Hollow Hold
Easy Row
Walking Samson Stretch
RDL
Moderate Row

Hip Development – 6 Mins
4 Rounds:
30sec Bench Flutter Kicks
30sec Alt. Russian Step Ups
30 sec Single Leg Hip Thrust video add weight to your lap if needed

Metcon – 15 Mins
4 x 3min AMRAP
9 KB Sumo Deadlift
12 Lunges (total)
9 Sit Ups
*1min Rest b/n Rounds*

Olympic Lifting:
Tuesdays – Clean & Jerk
Thursdays – Snatch

Warm Up – 10 Mins
2:00 Hip & Ankle Opener
10 / Side Front and Lateral Kicks
10 / Side 90/90s
10 / Side Fire Hydrants
40 Pull Aparts
2:00 T-Spine Roll on Foam Roller – work on hyperextension

Technique: 12 Mins
3 x 10 Front Leg Elevated Strict Press – light weight – Video
3 x 5 Split Jerk 50%

Strength: 18 Mins
Every :30 x 8 Rounds – From Rack
1 Split Jerk @ 75%

Then: 5 x Complex
1 Power Clean + 1 Hang Power Clean + 1 Split Jerk (up to 90%)