Time to get abs like Coach Cass!
Freedom WOD Classes
Warm Up: 10 Mins
High Knees down&back
Butt Kicks down&back
Inchworms w/out push up
Walking Samson Stretch
-Then
2 Rounds
30 Seconds Sit Ups
30 Sec Double Unders
30 Sec Hollow Rocks or Holds
30 Sec Box Step Up
Mobility: 10 Mins
Core Workouts can create havoc on the hips and low back so make sure you take time to mobilize your quads and hips to to give the low back and hips space.
3 Min /Leg
Lax Ball Smash Hips (Front(quads), Side(TFL) and Rear(glutes)
Strength: 5 Mins
4 Rounds = 5 mins
20 Sec Slow Bicycle Crunches
20 Sec Oblique Plank Rotation
20 Sec Penguins aka Heel Taps
20 Sec Rest
Metcon: 21 Mins
3 Rounds Rotating Tabata 45/15
Ski Erg For Cals
Sit Ups
Double Unders
Hollow Rocks or Holds
Box Jumps
Strict Knee Raises or Tuck Ups
Row for Cals
Functional Bodybuilding Class
Olympic Weightlifting Class
Warm Up: 10 Mins
2:00 Bike / Row / Run
10 Deadlift
10 Clean High Pulls
10 Power Cleans
10 Front Squats
10 Split Jerks
5 Squat Clean & Jerks
Strength Complex: 20 Mins – including warm up
On an 11:00 Clock Perform the following complex:
Power Clean + Front Squat w/ 2 sec pause in bottom + Hang Squat Clean + Split Jerk
0:00-3:00: 3 Unbroken Complexes @ 50%
3:00-6:00: 2 Unbroken Complexes @ 65%
6:00-8:00: 1 Unbroken Complex @ 75%
8:00-11:00: 1 Unbroken Complex @ 80-85%
Auxiliary Strength: 15 Mins
3 x Superset
5 Front Squats
5-10 Hip Extension or GHR
