Freedom WOD Classes

Warm Up: 10 Mins 
1:30 / Side LAX Rotator Cuff
1:30 / Side LAX Glute / Hips
2 Rounds:
10 Power Cleans
10 Push Jerks
10 Thrusters

Strength: 10 Min
2 Rounds on 10:00 Clock
1:00 / Side Band Pallof Woodchop + Press – Video
1:00 / Side – Side Plank Hip Lift
1:00 Barbell Floor Wiper – Video
*No transition time so set everything up and rest as needed.

Metcon: 20 Min Cap
5 Rounds for max weight:
4 Reps of Complex:
1 Complex = 1 Power Clean + 1/Side Front Rack Lunge + 1 Push Jerk
*Perform the above complex 4 times without resting. Touch n Go. Record weights each round.

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

Functional Bodybuilding:

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

Recovery Day

Warm Up: 6 Mins
3 Rounds
X-Band Walk
Down and Back Lunges
12 Air Squats

Mobility:20 mins
2 Min /side Coach Stretch
3 Min /side Barbell quad smash
2 Min /side Lax ball Lats
2 Min /side Lax ball Chest

Metcon: 9 mins
Tabata 20/10
3 sets perform a full round on the right Leg then Switch to the left leg for a full round = 1 round
Banded Lateral Walks
Banded Curtsy Lunges video
Banded Kickbacks video
Banded Kickout video

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.