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Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
200 M Run
30 Sec Hollow Hold or Rock
30 Sec Plank Hold
10 /side Banded Pallof Press
10 /side Banded Wood Choppers
Mobility: 10 Mins
2:00 Per Leg Couch Stretch
2:00 Per leg Quad/Hip Smash
Strength: 8 Mins (De-load Week)
Rotating 1/2 Tabata 20/10 (4 rounds/8mins)
Straight Leg Hip Lift
Right Side Plank Reach Through
Bicycle Crunches
Left Side Plank Reach Through
Metcon: 18 mins
For Time
400 M Run
21 T-2-B
21 V-ups
21 Sit Ups
400 M Run
15 T-2-B
15 V-ups
15 Sit Ups
400 M Run
9 T-2-B
9 V-ups
9 Sit Ups
400 M Run
Functional Bodybuilding Class
Wednesday
Back Day
Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.
Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor
V bar Lat Pulldown
4 Sets / 20 Reps
Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows
One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH
Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps
T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++
Reverse Hyper
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad
Olympic Weightlifting Class
Warm Up: 12 Mins
2:00 Row / Bike
5:00 Mobility – Hips or Shoulder/T-Spine
10 Sotts Press
10 Power Snatch + Overhead Squat
10 Hang Squat Snatch
Strength: 38 Mins
Use the full 40 minutes so perform light weight high volume split jerks before going heavy!
Experienced:
1 RM Squat Snatch
1 RM Power Snatch
1 RM Overhead Squat
Beginner:
Build to a relative heavy with good technique
Hang Squat Snatch
Power Snatch
Overhead Squat
