Welcome to Coach Zack’s program!

Freedom WOD Classes

Warm Up 8 Mins
2:00 Bike / Row
2 Rounds:
10 Clean Deadlifts
10 Clean High Pulls
10 Front Squats
10 Kip Swings

Strength: 24 mins
4:00 Warm Up
3 x 10 Power Cleans – touch n go – build to heavy with good technique
2:00 Rest BT Sets
4:00 Warm Up, Then:
3 x 10 Front Squats – 65-70%
2:00 Rest BT Sets

Metcon: 10 Mins
10 Min AMRAP:
4/Side DB Devil’s Press 50/35
12 Cal Bike / Row
14 T2B

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up – 6 Mins
Fast Walk Outside
Banded Later walks
Banded Squats
Banded Kick Backs
Fast Walk Outside

Hip Development – 12 Mins
2 Rounds on each side 40/20
Right Side Bench Runner Glute Bridge
Left Side Bench Runner Glute Bridge
Alternating Bench Bridged Marchers
Double Long Lever Bench Glute Bridge

Metcon – 19 Mins
3 Rounds
60 Sec Air Squats
30 Sec Box Jump or Squat Jump
60 Sec Left Leg Lunge
30 Sec Left Leg Step Up
60 Sec Right Leg Lunge
30 Sec Right Leg Step Up
2 min Cool Down walk around the building

Olympic Lifting:

Warm Up – 10 Mins
2:00 T-Spine Foam Roll – Work hyperextension
10 / Side DB Ext. Rotation
15 Bent Over Reverse Flies
30 Pull Aparts
30 Air Squats
10 Push Press
10 Split Jerks

Technique: 12 Mins
3 x 8 Jerk Drives – Light Weight
3 x 8 Split Jerk – Light Weight, focus on extending

Strength: 20 Mins
10 Min EMOM
1 Split Jerk – From Rack – Build to 85%
Then 5 Min EMOM
1 Squat Clean + Split Jerk – 50-70%
Then 5 Min EMOM
1 Squat Clean + Split Jerk – Build to 85%