Freedom WOD Classes

Warm Up: 11 Mins
3:00 Bike / Row
4:00 Hip Roll or Stretch
4:00 Squat Clean Warm Up

Metcon: 30 Mins
“Barbell Peddler”
30 Min AMRAP:
24/20 Cal Bike or Row
24 Sit Ups
16 Box Jumps 24/20
8 Squat Cleans 135/95

Functional Bodybuilding Class

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 Lifting

Shoulder Warm Up: 11 Mins
5:00 Hip Stretch
10 Sotts Press – Barbell

Technique: 20 Mins 
3 x 10 Snatch Balance – Light Weight
3 x 10 Hang Panda Pulls – Light Weight
3 x 10 Hang Squat Snatch – Light Weight

Strength: 15 Mins
3 x 5 Heavy Hang Panda Pulls
3 x 5 Hang Squat Snatch