Freedom WOD Classes

Warm Up: 12 Mins 
3:00 / Side Quad Smash
1:00 / Side Couch Stretch
20 Band Pull Aparts
10 Cuban Rotations
10 Push Ups
20 Tricep Extensions

Strength: 16 Mins
3 x Giantset
5-8 Dips – weighted if possible
12-15 DB Bench Press
3:00 Rest

Metcon: 12 Mins
12 Min Partner AMRAP:
Athlete A: Max Rep Bench Press
Athlete B: Odd Object Static Bear Hug Hold
*Partner A works while Partner B holds an Odd Object if Partner B stops holding then both partners need to stop working. Partners can switch at any time.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Functional Bodybuilding:

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Dive Team

Warm Up: 4 Mins
3 Rounds
30 Second Plank
10 Push Ups
30 Second Hollow Hold
10 Reverse Crunches

Strength:
3 Rounds (6 Mins)
Rotating Tabata 20/10
Right Side DB Plank Press
Left Side DB Plank Press
Right Side Plank Hip Lift
Left Side Plank Hip Lift

Metcon:
5 Rounds
7 Barbell Floor Press (ad weight if needed)
7 Barbell Floor Sweepers (left/right = 1 rep)
7 Burpees
7 Right Turkish Half Get Up video
7 Left Turkish Half Get Up video
7 Sit Ups