Freedom WOD Classes

Warm Up: 5 Mins
10 Reverse Crunches
10 Clean DL
10 Sit Ups
10 Hang High Pulls
10 V-ups
10 Hang Power Clean

Strength: 20 Mins
Squat Cleans
10 Mins to warm up to 80% + 10lbs
Then
Every 2 Min x 10 Mins
2 reps @ 80% + 10lbs

Metcon: 16 Min Cap
For Time:
50′ DB/KB Front Rack Walking Lunges 53/35
20 Sit Ups
50′ DB/KB Front Rack Walking Lunges 53/35
20 Knee-2-Elbows or Anchor Point T-2-B
50′ DB/KB Front Rack Walking Lunges 53/35
20 Toes to Bar or Hanging Knee Raises
50′ DB/KB Front Rack Walking Lunges 53/35
20 GHD Sit Up or V-Ups

Functional Bodybuilding Class

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 Lifting

Glute Warm Up: 10 Mins
10 / Side Single Leg Hip Thrust
10-15 / Side Lateral Leg Lifts from lying down (Jane Fondas)
20 Air Squats
2:00 per side LAX Roll Glutes

Clean Drills: 12 Mins
3 x 10 Tall Cleans
3 x 5 Tempo Clean High Pulls – Moderate
3 x 5 Tempo Squat Cleans – Receive bar in 1/2 squat and “ride it down”

Strength: 18 Mins
5 Min EMOM
1 Tempo Power Clean + 1 Tempo Squat Clean @ 50-60%
Then:
4 x 1 Squat Cleans – Build to heavy