Freedom WOD Classes

Warm Up: 10 Mins
5 Clean Deadlifts
5 Clean High Pulls
5 Power Clean
5 Push Press
5 Split Jerks
Warm Up Clean & Jerk in remaining 10 mins

Strength: 16 Mins
3 x Superset
5-8 Weighted Dips
12-15 DB Chest Press
3:00 Rest BT Sets

Metcon: 9 Mins
“Hide & Seek”
On a 9:00 Clock:
5-4-3-2-1 Power Clean 225/155 (80-85%)
10-8-6-4-2 Ring Row
*5 cleans then 10 ring rows then 4 cleans, etc..
Immediately after finishing perform:
AMRAP Power Clean 135/95 (60% or under)
*continue until clock hits 9:00

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
Warm Up
3 Rounds 0 Sec at each station
Inchworms
Sec Plank
KB Swings
KB OH Marchers

Strength: 12 Min Cap
Core Strength: 10 Mins
2 Rounds
20 Sec Hollow Plank
10 Sec Rest
20 Sec Bear Plank Knee Taps
10 Sec Rest
20 Sec Bear Plank Side Taps
10 Sec  Rest
20 Sec Reverse Plank
10 Sec  Rest
20 Sec Reverse Plank Dips
10 Sec  Rest
20 Sec Reverse Plank Marchers
10 Sec Rest

Metcon:
60 Reverse Crunches
12 Kb Swings
50′ Rack Walk
40 Sit Ups
12 Kb Swings
50′ Rack Walk
20 Burpees
12 Kb Swings
50′ Rack Walk

Olympic Lifting:

Warm Up – 10 Mins
5:00 Row
2:00 T-Spine Roll
10 Overhead Squats
10 Sotts Press
10 Squat Snatch

Technique: 12 Mins
3 x 8 Tempo Snatch- 3 sec to power position – Fast under bar
3 x 5 Complexes
Snatch High Pull + Squat Snatch
*Focus on full extension through drive before dropping

Strength: 20 Mins
4 x 3-5 Squat Snatch – Heavy, Quick Singles