Just In Case You Weren’t Counting There Is Only 99 Days Until Halloween!

Freedom WOD Classes

Warm Up: 10 Mins
2:00 Min Double Under Practice
Then
10 Kip Swings
10 Box Step Ups
5 Clean DL
5 Hang High Pulls
5 Hang Power Clean
5 Front Squats
10 Pull Ups Or Ring Rows
10 Box Jumps

Strength: 20 Mins
Squat Clean
10 Mins to warm up to 70% + 10lbs
Then
Every 2 Min x 10 Mins
2 reps @ 70% + 10lbs

Metcon: 14 Min Cap
For Time:
21-15-9
KB Swings 53/35
42-30-18
Unbroken Double Unders / Scaled Double Unders, attempts or Single unders. 

…Directly into…

21-15-9
Burpee Box Jump Over (24/20)
Chest to Bar Pull-Ups / Scaled Chin Over Pull Ups, Banded C-2-B, Jumping C-2-B

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

Shoulder Warm Up: 10 Mins
5 Min Banded T’s / I’s / Y’s
2:00 per side LAX Roll Rotator Cuff

Split Jerk Drills: 18 Mins
3 x 10 Snatch Balances – Unloaded Barbell
3 x 10 Tall Snatch
3 x 5 Snatch High Pulls – Heavy-ish

10 Min EMOM:
1 Squat Snatch + 1 Overhead Squat – Build to about 80%