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Freedom WOD Classes

Warm Up: 5 Mins
200M Run
10 KB squat Cleans
10KB Swings
200m Run

Strength: 15 Mins
Clean and Jerks
10 min EMOM
3 Hang Sq Clean + 1 Jerk @70%

Metcon: 18 Min Cap
18 Min Cap
400 M Run
33 Russian KB Swings 53/35
400 M Run
33 Russian KB Swings
400 M Run
33 Russian KB Swings
400 M Run

Note: the kb swings are supposed to be moderate in weight and all reps should be unbroken.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Strength: 20 Mins
3 x 5 Power Clean & Split Jerk 50-60% Technique
Then:
Every 2:00 x 5 Rounds:
Complete 1 complex of: 1 Hang Power Clean + 1 Front Squat + 1 Squat Clean & Split Jerk

Drills: 20 Mins
3 x 8 Tall Clean
3 x 8 Hang Power Clean – Tempo to hip pock and explode
3 x 8 Hang Squat Clean – Same Tempo