Freedom WOD Classes
Warm Up: 10 Mins
Row for 2 mins at a nice warm up pace
20 PVC/Banded Pass Throughs
Down and Back Walking Sampson Stretch
Then
2 Rounds
8 Strict Press
8 Push Press
8 Jerks
Strength: 20 Mins
Week “B”: 16 Mins
Strength: Every 2 Mins Complete (6 mins)
Build to a heavier weight than last time
5 Strict Press (first 2 mins)
5 Push Press (second 2 mins)
5 Jerks (Third 2 mins)
Rest 2 Mins
Accessory Strength: Every 3 Mins Complete
8-12 DB Front Raises
8-12 DB Lateral Raises
8-12 DB Bent Over Rear Delt Fly
Metcon: 15 Mins Hard Cap
“2K-A-DAY”
15 minute total cap
Row 2000 meters (10 min cap on this)
With your remaining time, Build to a Heavy Jerk
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
Olympic Weightlifting Class
Warm Up: 10 Mins
Don’t need it!
Cleans: 25 Mins
3 x 5 Power Cleans 40-50-60%
3 x 5 Front Squats at finishing power clean weight
Then 3 sets of 3 complexes:
Complete 3 rounds of 1 Power Clean + 1 Front Squat w/ 2 sec Pause + 1 Split Jerk
*Each complex unbroken but can rest between each one.
Strength: 12 Mins
3 x 5-8 Nordic Curls
3 x 5-8 RDLs
