Freedom WOD Classes
Warm Up: 8 Mins
200 M Run
5 Burpees
10 / Side Ext. Rotations
20 Pull Aparts
5 Burpees
200 M Run
Strength: 8 Mins
Odd: 8-10 HSPU (increase difficulty from last weeks 6-8 reps)
Even: Handstand / DU / or MU practice
Mobility: 5 Mins
5:00 Band shoulder stretch
OR
Roll / Stretch Glutes
Metcon: 16 Mins
2 Rounds:
1 Min AMRAP – Sled Push
1 Min Rest
1 Min AMRAP – T2B
1 Min Rest
1 Min AMRAP – DU
1 Min Rest
1 Min AMRAP – Slam Balls
1 Min Rest
*coaches split athletes into different stations. No more than 3 athletes to a station, but utilize “rest” as a station if needed.
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
30 Min Strength EMOM
0-5: 1 Snatch Balance + 2 OH Squats
5-10: 2 OH Squats – Heavy
10-15: 2 Snatch High Pulls – Heavy
15-20: 2 Power Snatch – Heavy
20-25: 2 Squat Snatch – Heavy
25-30: 1 Squat Snatch – As heavy as possible
Auxillary Strength: 10 Mins
3 x Superset
5 Glute Ham Raises or 8 Nordic Curls
10 Double KB Sumo Deadlifts
