Freedom WOD Classes
Warm Up: 10 Mins
2:00 Bike / Row / Run
2:00 Hip Stretch (Choose Frog, Samson, Butterfly, etc)
5:00 Coach Lead Snatch Balance – PVC or unloaded barbell
Strength: 15 Mins
1 x 6 Tempo Squat Snatch 50%
Then:
3 Sets – Start at 60% and build
2 Complexes (not unbroken)
1 Hang Power Snatch
1 Power Snatch
1 Squat Snatch
1 OH Squat
Metcon: 15 Mins
4 Rounds of 2:30 AMRAP
6 Lateral DB Over Burpees
8 Alt. DB Snatch 50/35
15 DB Goblet Squats 50/35
Then Max Cal Row or Bike in remaining time
1:30 Rest Bt AMRAPs
Functional Bodybuilding Class
Week 3 But Did You Die? HEAVY Week
Monday
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: 60 Mins
Giant Set
4 Sets x 8-12 Reps
Reverse Cable Curls
Close Grip Cable Curls
Wide Grip Cable Curls
Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets x 8-12
Partial Rope Extensions (bottom)
Partial Rope Extensions (top)
Full ROM Rope Extensions
Close Grip Bench Press
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets x 8-12
EZ Bar Close Grip Curls
EZ Bar drag Curls
EZ Bar Seated French Press
EZ Bar Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
TABATA 45/15
Alternating DB Curl
Banded Tricep Extensions
