Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds:
10 RDLs
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Push Press

Strength: 24 mins
4:00 Warm Up
3 x 10 Power Cleans – touch n go – build to heavy with good technique
2:00 Rest BT Sets
4:00 Warm Up, Then:
3 x 10 Front Squats – 65-70%
2:00 Rest BT Sets

Metcon: 10 Min Cap
2 Rounds For Time:
10 Power Cleans 135/95
15 Deadlifts 135/95
25 Wallballs 24/20

Functional Bodybuilding Class

Thursday:

Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25

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 – 6 Mins
2 Min Row
10 Sit Ups
10 Reverse Crunch
30 Sec Hollow Hold

Core Strength
2 Rounds on each side 40/20
Hollow Body Leg Extensions video
Hollow Body Scissors video
Hollow Body Toe Taps video
Hollow Body Straight Leg Hip Lift

Metcon – 15 Mins
4 Rounds
10 DB Sit Up video
10 /side Alt  Hollow Body DB Press
10 DB Renegade Row video
10 DB Burpees video

Rest 1 Min

Olympic Lifting:

Warm Up – 10 Mins
2:00 Hip & Ankle Opener
10 / Side Front and Lateral Kicks
10 / Side 90/90s
10 / Side Fire Hydrants
40 Air Squats
2:00 T-Spine Roll on Foam Roller – work on hyperextension

Technique: 12 Mins
3 x 8 Snatch Balance – Light Weight
3 x 8 High Hang Sq Snatch – Light Weight

Strength: 20 Mins
Every 2:00 x 5 Rounds Perform 1 Complex: Stay under 65%
1 Hang Squat Snatch + 1 Squat Snatch w/ 2 sec pause at parallel + 3 OH Squats
Then:
Every 2:00 x 5 Rounds:
1 Squat Snatch – Build to a daily heavy w/ no misses