Freedom WOD Classes
Warm Up: 10 Min Cap
400 M Run
2 Rounds:
8 Push Ups w/ 5 sec plank between reps
8 Ring I’s
8 Ring T’s
:30 L-Sit / Tuck / Hollow
Metcon: 30 Min Cap
Buy In: 50 Sit Ups
1 Rounds:
40 Push Ups
800 M Run
2 Rounds:
20 Push Ups
400 M Run
Cash Out: 50 Sit Ups
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
Strength Complex: 12 Mins
3 x 1 Unbroken Complexes – 60-70%
2 Snatch Balances
2 Hang Squat Snatch
2 Overhead Squats
Clean Strength: 10 Mins
3 x 8 Hang Snatch High Pulls – 60% Snatch 1RM
Strength EMOM – 10 Mins
EMOM: 1 Power Snatch – Build to a heavy rep. No misses.
