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Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
Pair up with someone
One Athlete Row casually for 1:00 min
Other athlete:
20 Sec Plank Hold
20 Sec Pull Up Bar Hang L-hold
Then Switch
Mobility: 10 Mins
2:00 Per Leg Couch Stretch
2:00 Per leg Quad/Hip Smash
Strength: 10 Mins
3 Rounds (5 mins)
20 Reverse Crunch
20 Hollow Body Mountain Climbers
20 Straight Leg Hip Lift
20 Starfish Crunch / Bicycle Crunch
20 Sec Rest
Then
50 Sit Ups For Time (5 min cap)
Metcon: 16 mins
16 mins EMOM
Min 1: 200/175 M Row
Min 2: 8 T-2B
Pair up with someone. Note this is not a partner workout. We are pairing up to share rowers. One athlete will start on the Rower the other on t-2-b. Rowing Athletes get 45 seconds to make there distance so you need to SPRINT the row and get off the machine so the partnered athlete can get on it in time to start at the top of the min.
Functional Bodybuilding Class
Wednesday
Back Day
Ez Cable Late Press Down (standing tall and reaching out)
5 Sets x 20 Reps
“keep arms straight & roll upper back”
Seated straight bar close/neutral grip high elbow row
3 Sets x 20 Reps
Db pull over
3 Sets x 20 Reps
Shorten the range of motion up and focus on the deep stretch at the bottom
High elbow Barbell Row Wide Grip (slow)
2 Sets 20 Reps
Hyper Slow neutral grip Bent BB Rows
2 Sets 20 Reps
Ride the thighs into the hip
DB Row (Flexion & Extension cat/cow)
3 Sets 15 Reps
Deep flexion almost like standing downward dog into a tight Extension at the top.
Smith Shrugs Bent Slightly Forward
3 Sets 30 Reps
Hypers (Flex & Extend Until Failure Into Static Hypers using GHD pad)
3 Sets FAIL
Hang 60+ Seconds
Olympic Weightlifting Class
Warm Up: 7 Mins
3:00 T-Spine or Hip Mobility
10 Strict Press
20 Pull Aparts
10 Power Clean + Front Squat
10 Hang Squat Cleans
Strength: 40 Mins
Use the full 40 minutes so perform light weight high volume split jerks before going heavy!
Experienced:
1 RM Clean & Jerk
1 RM Hang Clean
1 RM Power Clean – if time allows
Beginner:
Build to a relative heavy with good technique
Clean & Jerk
Hang Clean
Power Clean
