Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
10 Banded Pass Throughs
15 Pull Aparts
10/Side DB External Rotation
10 Hang Power Snatch
10 OH Squats
Then :
1:30 / Side LAX Roll Shoulder / Traps
Olympic Strength: 20 mins
8 Min Coach Lead
-Tempo Power Snatch (2 second lift off)
Then 10 Min EMOM
2 Tempo Power Snatch + Overhead Squat @ 50-60%
Metcon: 12 Min Cap
5 Rounds For Time:
8 Hang Power Snatch 75/55
12 Alt. OH Lunge or Back Rack Lunges 75/55
8 Pull Ups
Functional Bodybuilding Class
Week 11:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets
