Freedom WOD Classes
Warm Up: 12 Mins
2:00 DU Practice
2 Rounds:
5 Ring (TRX) Y’s – Video
5 Ring (TRX) T’s – Video
5 Ring Rows
5 / Side DB Hang Clean & Press
Then: 4:00 Shoulder mobility. Roll or stretch
Strength: 15 Mins
15 Min EMOM (5 Rounds)
Min 1: 10 Strict HSPU as hard as possible OR 5 Negative HSPU
Min 2: 15/12 Cal Bike Sprint
Min 3: Rest
Metcon: 10 Mins
10 Min AMRAP Ladder
2-4-6-8-10…. Left Arm DB Hang Clean & Press 50/35
2-4-6-8-10….. Right Arm DB Hang Clean & Press 50/35
*30 DU / 45 Singles after each round
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: 8 Mins
Athlete choice
*Session Focus Video: Tall Clean and Clean Complex Video
Strength Drills: 15 Mins
PRACTICE – Light weight (including unloaded bar or pvc)
Perform 5 Reps at at time and at least 5 sets of each:
Tall Muscle Clean
Tall Power Clean
Tall Clean
Strength Complex: 20 Mins
Every other minute x 20 mins (10 Rounds):
Complex = 1 Power Clean + 1 Squat Clean
*Refer to video. Focus on receiving the bar at the same height for both movements. Increase weight each round and try to gauge how far you need to drop on the squat clean based on how high you pull the power clean.
