Freedom WOD Classes
Warm Up / Mobility: 25 Mins
400 M Run
20 Air Squats
10 Push Ups
1:30 / Side LAx Roll Rotator Cuff
1:30 / Side LAX Roll T-Spine
1:30 / Side LAX Glutes
1:30 / Side Couch Stretch
1:00 / Side Calf Stretch
Down & Back Heel Walk – Video
Down & Back Duck Walk w/ pvc overhead – video
Metcon: 15 Min Cap
3 Rounds For Time:
10 Overhead Squats 95/65 (Pvc OH wall squats or Front Squat as alternative)
15 Hand Release Push Ups
20 Sit Ups
200 M Run
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)
With remaining time:
Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2: 60 Mins
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
Drills: 10 Mins
From boxes:
-Hip Scoop
-Hip Scoop & Drive
-Snatch High Pull
– Snatch Balance
3 x 8 Hang Snatch High Pull – 50%
Strength: 30 Mins
8 x 1 Complex – heavy per technique
1 Snatch Balance
1 Hang Power Snatch
1 Hang Squat Snatch
Then
3 x 1 Squat Snatch – Mod Heavy
Logging Team:
“Hot Shots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans
7 Strict Pull-Ups
400 meter Run
