We hope everyone had a great 4th!
Freedom WOD Classes
Warm Up: 7 Mins
2:00 Bike or Row
20 Banded Pull Aparts
20 Push Ups
20 Lunges
2:00 Couch Stretch
Mobility:
Perform mobility between strength sets
Roll out Legs and Hips, Chest and Shoulders
Strength: 25-30 Mins (De-load Week)
Bench Press and Back Squat 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 15 Min Hard Cap
For time:
50 Alt Lunges
50 Sit Ups
50 Burpees
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Olympic Weightlifting Class
Warm Up: 7 Mins
1:00 PVC ROM
20 Pull Aparts
10 Front and Lateral Kicks / Side
10 Hang Clean High Pulls
10 Hang Power Clean + Front Squat
10 Split Jerks
Drills: 10 Mins
30-50 PVC Split Jerks – Video some to critique
3 Rounds @ 50%
3 Jerk Drives + 3 Split Jerks w/ 2 sec pause in catch
Strength: 24 Mins
5 Min EMOM @ 50%
1 Power Clean + 1 Front Squat + 1 Split Jerk
2 Min Rest, Then:
5 Min EMOM @ 65%
1 Squat Clean + 1 Split Jerk
2 Min Rest, Then:
Every other minute x 5 Rounds: -build to 85-90%
1 Squat Clean & Jerk
