Freedom WOD Classes

Warm Up: 6 Mins
1:30 Row Easy
:30 Moderate Row
30 Single Unders
150 M Run Easy
50 M Run Moderate-Fast
30 Single Under

Conditioning: 8 Mins
2:00 Max Calorie Row
2:00 Rest
4:00-6:00 70% (your average calories per hour should be 70% of the 2:00 max cal effort)
6:00-8:00 80%

Mobility: 8 Min
1:00 / Side Couch Stretch
1:30 Frog / Butterfly
1:00 / Side Pigeon
1:00 / Side Lat or Tricep Stretch

Metcon: 10 Mins
“I Hate Heights”
10 Min AMRAP Ladder
3-6-9-…. Power Cleans 135/95
8 Box Jump Overs 24/20
*Increase by 3 reps on power cleans each round. Box Jump Overs stay at 8 reps every round

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: 8 Mins
1:30 / Side LAX Roll Glutes
2 x 10 Front Squats 40%

Technique: 22 Mins 
3 x 5 Clean High Pull – Heavy
3 x 8 Muscle Clean – Moderate
3 x 5 1/2 Squat Clean – Moderate-Heavy

Auxillary Strength: 14 Mins
3 x Superset
5 Negative Clean Deadlifts 75%
5 Tall Box Jumps

CSU Hockey

Warm Up: 5 Mins
100 M Run
50′ Pogo Jumps
50′ Single Leg Broad Jump Squat
50′ Burpee Broad Jump
100 M Run

Core Development: 10 mins
2 Rounds
20  Partner V-Sit Circles
20 Partner Anchor Point T-2-B / Squats
20 Partner Hip Circles  Around Partner DeadBug

Strength: 9 Mins
Every 3:00 x 3 Rounds
12 Wide Stance Back Squats
15 3/4 Cyclist Squats

Metcon: 16 Min 
8 1-minute rounds of:
12 Wall Balls / Lunges
50′ shuttle sprint down and back
Max reps Box Jumps  or step ups

1 Min Rest after each round