Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Apart
5 Strict Press
10 Front Squats
15 Deadlifts
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 17 Mins
Strength: 3 rounds x Every 2 Mins Complete (6 mins)
3 Jerk Complex; Building up to your heaviest complex Look to go heavier than last
1 Jerk Complex = Jerk Drive video + Push Press + Jerk (Push or Split)
Rest 2 Mins
Accessory Strength: 3 rounds x Every 3 Mins Complete (9 mins)
8-12 DB Front Raises
8-12 DB Lateral Raises
8-12 DB Bent Over Rear Delt Fly
Metcon: 14 Mins
“As Good As I Once Was”
6 Min AMRAP x 2
5 S-2-OH 115/75
10 Front Squats 115/75
15 Deadlifts
2 Min Rest Between AMRAPs
Functional Bodybuilding Class
Week “A” Heavy
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 Weightlifting Class
Warm Up: 5 Mins
On a 5:00 Clock:
1:00 PVC ROM
1:00 Air Squats
2:00 of PVC Back Squat Down -> Sotts Press -> OHSQ Up
1:00 Alternating Samson
Cleans: 25 Mins
3 x 5 Power Cleans 40-50-60%
3 x 5 Front Squats at finishing power clean weight
Then 3 sets of 3 complexes:
Complete 3 rounds of 1 Power Clean + 1 Front Squat w/ 2 sec Pause + 1 Split Jerk
*Each complex unbroken but can rest between each one.
Strength: 10 Mins
3 x SS
5-8 Nordic Curls
5-8 RDLs
