Freedom WOD Classes

Warm Up: 10 Min Cap
400 M Run
20 Glute Bridges
10 / Leg – lying lateral leg lifts
10 / Leg – Fire Hydrants
:45 / Side Hamstring Stretch
:45 / Side Couch Stretch

Strength – 8 Mins
8 Min EMOM:
Odd: 4 Back Squats 75-80%
Even: Rest

Metcon: 22 Min Cap
Teams of 3:
2 Rounds NOT For Time:
60 Dual KB Sumo Deadlift – Video – pick a smart weight for new movement
120 Goblet Cyclist Squats – Video
300′ Walking Lunges – in gym 25′ sections
*1 Teammate performs a static “sandbag” hold, while 1 teammate works, and 1 teammate rests. Switch in and out of each station as desired and perform the total reps as a team. That means athletes do not have to split reps evenly. Move with a purpose but also take your time with new movements.
***Don’t worry, tomorrow we’re gonna breathe 😉

Functional Bodybuilding Class

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

Shoulder Warm Up: 6 Mins
1:30 / Side Roll Rotator Cuff
20 Pull Aparts
15 Arnold Rotations
10 Wall Glides
15 / Side DB External Rotations

Press Strength Complex: 12 Mins
3 x 1 Unbroken Complexes – 80% of Strict Press:
3 Strict Press
3 Push Press
3 Split Jerks

Clean Strength: 10 Mins
3 x 8 Hang Clean High Pulls – 60% Clean 1RM

Strength EMOM – 10 Mins
EMOM: 1 Power Clean & Jerk – Build to a heavy rep. No misses.