Freedom WOD Classes
Warm Up: 10 mins
400 M Run
1:00 PVC ROM
Then 2 Rounds:
10 Push Ups
15 Pull Aparts
10 / Side DB Ext. Rotation
10 Russian KBS
Strength: 9 Mins
Every 3:00 x 3 Rounds
8 Bench Press @ 70%
Mobility: 5 Mins
5 Min Shoulder Stretch or Roll
Metcon: 12 Mins
12 Min AMRAP
200 M Run
12 Alt. DB Snatch
8 Dips
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: 25 Mins
Squat Snatch
5 x 3 – Singles. Not Touch n’ Go
*Build to 3 RM
Complex: 10 Mins
2 Sets x 3 Complexes
1 Complex = 1 Snatch DL + 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch
*Perform the complex 3 times before taking your hands off the bar. Rest 2:00 and repeat
