Freedom WOD Classes

Warm Up: 7 Mins
2:00 Row
:30 HS Hold
15 Hang Clean High Pulls
10 Power Cleans
10 Front Squats
:30 HS Hold

Strength: 22 mins
4:00 Warm Up
3 x 10 Power Cleans – touch n go
2:00 Rest BT Sets
Then 3 x 10 Front Squats – 70%
2:00 Rest BT Sets

Metcon: 15 Min Cap
Partner Workout For Time:
1000 M Row
30 HSPU
30 Cleans 165/115
30 HSPU
1000 M Row
*One athlete works at a time. Split reps evenly

Functional Bodybuilding Class

Thursday:

Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up – 6 Mins
3 Rounds:
20 Jump Rope
10 Anchor Point T2B
10 Air Squats

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

Metcon – 12 Mins
12 Min AMRAP:
20 Jump Rope or Pogo Jumps
10 Wall Balls
5 Hangin Knee Raises or 10 Laying Reverse Crunch

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
10 Overhead Squats
10 Sotts Press
2:00 T-Spine Roll on Foam Roller – work on hyperextension

Technique: 12 Mins
3 x 8 Jerk Balance – Light Weight
3 x 8 Tall Snatch – Light Weight

Strength: 18 Mins
Every :30 x 8 Rounds – From Rack
1 Snatch Balance @ 75% (lighter if needed)

Then: 5 x Complex
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat