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Freedom WOD Classes
Warm Up: 8 mins
1:00 DU / Singles
8 Lift Offs
8 Clean Deadlifts
8 Clean High Pulls
8 Power Cleans
8 Front Squats
8 Strict Press
8 Push Press
8 Push or Split Jerks
Strength: 14 Mins
10 Min EMOM
1 Clean & Jerk
*Start around 50% and build to ~ 85%
Metcon: 18 Min Cap
10-9-8-7-6-5-4-3-2-1 For Time:
Left Arm DB Hang Clean 50/35
Left Arm DB Push Press 50/35
15 DU / 15 Singles
Right Arm DB Hang Clean 50/35
Right Arm DB Push Press 50/35
15 DU / 15 Singles
*Jump rope reps stay 15 every round. DB movements drop every round after both sides have been completed.
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
Drills: 15 Mins
Partner up and alternate: 5 Mins per station
Hip Scoop – from blocks
Clean High Pull – from blocks
Tall Clean – Fall Tall
Strength: 20 Mins
Power Clean
4 x 10 @ 40-50%
*Focus on throwing the bar as high as possible with quick turnover.
Complex: Power Clean + Front Squat
3 x 5 @ 65-70%
