Freedom WOD Classes

Warm Up: 7 Mins
20 Pull Aparts
20 Band Pass Throughs
20 Air Squats
10 Kip Swings
10 Band T’s
10 Band Y’s
10 Band I’s

Strength:  14 Mins
2 x Giantset
3-5 Strict Pull Ups (Vest / Weighted as needed)
12-18 Kip Pull Ups (Vest if needed)
15-25 / Side Crossbody Band or Cable Row – Video
3:00 Rest BT Rounds

Metcon: 15 Min Cap
Partner WOD For Time:
100 Box Jump Overs 24/20
30 Power Snatch 135/95
100 Wallballs 20/14

Functional Bodybuilding Class

Thursday:

Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up 10 Mins
Row 100M
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches

Then

4 rounds
30 Sec Row Sprint
30 Sec Row Recover

Strength: 6:30 mins 

Athlete X Core Workout video
1 Round
60 Sec Hip Lift “One Down/Two Up”
60 Sec Formarm Plank Mountain Climbers Twist “Twisting Pistols”

30 Sec Rest

60 Sec Tuck Ups
60 Sec Bicycle Crunch

30 Sec Rest

60 Sec Regular Crunch
60 Sec StarFish Crunch

Metcon: 13 min
6 Min AMRAP
5 Cals Row
10 Double Arm DBs Floor Press
10 Double Arm DB Floor Sweepers  (left/right = 1 rep)

1 min Rest Then

6 Min AMRAP
5 Cal Row
10 Tuck Ups
5 /side Single Arm DB V-Sit Press video

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 5 Complexs: Not unbroken
Snatch Lift Off + Snatch Deadlift + Snatch High Pull + Power Snatch + OH Squat – Light weight

Strength: 20 Mins
10 Min EMOM
1 Snatch High Pull – Build to 85%
1:00 Rest to reset weights,
Then 5 Min EMOM
1 Power Snatch + OH Squat – 50-70%
Then 5 Min EMOM
1 Squat Snatch + OH Squat – Build to 85%