Kyle’s New Program Starts On Monday!

Freedom WOD Classes

Warm Up: 10 Mins
500 M Row
Then
5 Clean Lift Off
5 Clean Power Pulls
5 Clean High Pulls
5 Squat Clean
5 Front Squats

Strength: 20 Mins
Squat Cleans
1RM

Metcon: 14 Min Cap
Complete 150 Calories for time:

Minute 1:
Row – Max Calories

Minute 2:
3 Power Clean
8 Handstand Push Ups

*You have one minute to achieve max calories Row,  then one minute to complete 3 Power Cleans and 8 HSPU. Continue alternating minutes until 150 calories have been achieved.
**For Power Clean, use 70% of 1 RM.

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

Strength: 20 Mins
3 x 5 Power Snatch 50-60% Technique
Then:
Every 2:00 x 5 Rounds:
Complete 1 complex of: 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Drills: 20 Mins
3 x 8 Pressing Snatch Balance
3 x 8 Hang Power Snatch – Tempo to hip pock and explode
3 x 8 Hang Squat Snatch – Same Tempo

Olympic Lifting

HipWarm Up: 10 Mins
5:00 Hip Stretch
2:00 per side LAX Roll Glutes
10 Front Squats w/ 2 sec pause

Cycling / Technique: 15 Mins
3 x Superset: Every 5:00 x 3 Rounds – start around 50%
5 Hang Squat Clean
5 Clean Lift Offs
5 Squat Clean
*Take quick :30 break between each 5 reps

Strength: 12 Mins
3 x 3 Squat Clean – Heavy Singles ~ 80%