Freedom WOD Classes
Warm Up: 8 Mins
200 M Run
5 Burpees
10 Strict Press
10 / Side Ext. Rotations
20 Pull Aparts
5 Burpees
200 M Run
Strength: 8 Mins
Odd: 5-7 HSPU (increase difficulty from last weeks 6-8 reps)
Even: Handstand / DU / or MU practice
Mobility: 5 Mins
Shoulders or Calfs – Athlete Choice
Metcon: 15 Min Cap
5 Rounds For Time:
200 M Run
5 Burpee Broad Jumps 6’/4′
7 T2B
9 Russian KBS 70/53
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
Squat Clean Drills: 20 Mins
Light weight technique focus:
2 x 5 Tall Cleans
2 x 5 Hang Squat Cleans –
2 x 5 Tempo Squat Cleans
3 x 3 Complex:
1 Tall Clean + 1 Hang Squat Clean + 1 Tempo Squat Clean
10 Min Strength EMOM:
1 Hang Squat Clean + 1 Squat Clean
*Start at 40-50% and build to ~80%
10 Min Strength EMOM:
1 Strict Press + 1 Push Press + 1 Push Jerk
*Start at 40-50% of Strict Press and build to ~80%
