Freedom WOD Classes
Warm Up 10 Mins
2:00 Row
2 Rounds:
10 Kip Swings
10 Barbell High Pulls
10 Cuban Rotations
10 Superman Hold Scap Squeeze – Video
10 Ring Rows
Strength: 18 Mins
3 x Giant Set
3-5 Strict Pull Ups
10-15 Kip Pull Ups – Murph style
15-20 / Side Cross Body Rows
3:00 Rest
Metcon: 15 Mins
3 Round Tabata :45/:15 – not rotating
Strict Pull Ups
Ring Rows
DB or Plant Rear Delt Flys – Video
Superman Hold Scap Squeeze – Video
Power Row – Turn monitor to Watts
*try to hit the highest wattage possible every pull. Slow, powerful pulls
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: 3 Mins
10 Inchworms
30 Second Plank
10 Push Ups
10 Bicycle Crunch
30 Second Hollow Hold
10 Reverse Crunches
Strength: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguin Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest
Metcon:
4 Rounds in 20 minutes
Minute 1:
45 seconds DB Thruster
15 seconds Rest
Minute 2:
45 seconds Plate Sit Up video
15 seconds Rest
Minute 3:
45 seconds DB’s Bent Over Rows
15 seconds Rest
Minute 4:
45 seconds Push-Ups
15 seconds Rest
Minute 5:
45 seconds Mountain Climbers
15 seconds Rest
Repeat 4 times
On a 20-minute clock (or using a 45 seconds on, 15 seconds off Tabata-style timer if you have one) perform as many repetitions as possible of the prescribed workout for 45 seconds and rest 15 seconds. Athlete will perform five different movements every minute for 4 rounds. Use a Medicine Ball or any available weighted object.
Olympic Lifting:
Warm Up – 10 Mins
2:00 Hip & Ankle Opener
40 Pull Aparts
20 Barbell Push Press
10/Side Cosack Squats
20 Barbell Kang Squats
Technique: 18 Mins
3 x 5 Power Clean – Moderate
3 x 5 Front Squat – Moderate
3 x 5 Squat Cleans w/ 2 sec pause in catch + Split Jerk
Strength: 15 Mins
Every 3:00 x 5 Rounds complete 1 Complex:
1 Power Clean + 1 Squat Clean + 1 Split Jerk
