Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
10 / Athlete Partner Wallballs
10 MB Cleans
10 PVC Prone Press (superman hold w/ back rack press)
Then: 5:00 Coach Lead PVC Split Jerks
Strength: 15 Mins
3 x 7 Hang Squat Cleans @ 50%
Then From a Rack:
3 x 7 Split Jerks @ 50%
Metcon: 15 Mins
5 Rounds For Time:
7 Power Cleans 115/75
5 Thrusters 115/75
200 M Run
Functional Bodybuilding Class
Friday:
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2
-Leg Extensions
6 sets 100 reps, 90 reps, 80 reps, 70 reps, 60 and 50 reps
-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps
– Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps
Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad
3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight
3 sets of 30 total Steps
