Snatch and Run!

Freedom WOD Classes

Warm Up 7 Mins
Toe walks (down and back)
Heel walks (down and back)
Walking High Kicks (down and back)
Floor sweepers (down and back)
Butt kickers (down and back)
High knees (down and back)
A Skip N-S-N – Video
B Skip N-S-N – Video
Single Leg Broad Jump Into Squat

Strength/Conditioning: 8:00 Mins
200 M Run For Time

2:00 Rest

400 M Run For Time

Metcon: 13 Min HARD Cap (coaches: spend a few mins running athletes through barbell path for workout warm up)
5 Rounds For time
8 Squat Snatches 135/95 Scaled 95/65 Teen 65/45
200 M Run

Note: Spend 5 Mins to warm up to your working weight.

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up 8 Mins
2 Min Casual Bike
2 Rounds
Banded Walks down and back
10 Banded Air Squats
10 Banded KB RDL

Strength: 8 mins
8 Min Circuit
8 /leg non alternating Reverse Lunge Box Step Up video
12-15  Double KB Sumo Deadlifts
8/leg Single Leg Long Leaver Glute Bridge

Metcon: 14 Min Cap
14 Min AMRAP
6 KB DL
9 Burpees
12 Russian KB Swings
.3 Bike