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Freedom WOD Classes

Warm Up: 15 Mins
6 Min Mobility – Athlete Choice
400 M Run or 500 M Row
N-S Walking Samson
10 Inchworms
10 / Side Lateral Leg Swings
10 Air Squats
10 Sit Ups

Conditioning Intervals: 12 mins
3 x 400 M RUN – Intervals
3:00 Rest Between Intervals
OR
3 x 500 M Row – Intervals
3:00 Rest Between Intervals

Metcon: 10 Mins
10 Min EMOM:
Odd: 15/12 Cal Row
Even: 12-15 GHD Sit Ups OR 20-25 Ab Mat Sit Ups
*Athletes using GHDs may need to share and start at different stations.
*You should finish row cals by :50 each min

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

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: 8 Mins
4 Round Air Squat Tabata :20/:10
Then:
10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video (https://www.youtube.com/watch?v=aDPCxEXR_9Q)
10 / Side Long Lever Glute Bridge – Video (https://www.youtube.com/watch?v=6FV56WsAQ6I)
10 Down & Back (N-S-N) Lateral Monster Walks – Video (https://www.youtube.com/shorts/oz4ZK8yh0E0)
1:00 / Side Couch or pigeon stretch

Strength: 12 Mins
2 x Superset
X-Band Lateral Walks down/Back
Walking Lunges Down/Back
15 Dual Sumo KB 3/4 DL

Metcon: 12 Min Cap
For Time:
4 Mins AMRAP
Step Ups

Then right into (no rest)

50 Alt Lunges
30 Ring Rows

Olympic Lifting:

Warm Up – 10 Mins
2:00 Hip & Ankle Opener
2:00 T-Spine Roll on Foam Roller – work on hyperextension
500 M Row
10/Side Cosack Squats
20 Barbell Kang Squats
10 Sotts Press

Technique: 18 Mins
3 x 8 Snatch Lift Off – Mod Weight
3 x 8 Snatch Deadlift – Mod Weight
3 x 8 Snatch High Pulls – Mod Weight

Strength: 14 Mins
Every 3:00 x 5 Rounds
3 Power Snatch – singles
*As heavy as possible with good technique. Remember, power means above parallel so still drop under the bar!