Freedom WOD Classes
Warm Up: 10 Mins
500 M Row or 400 M Run
1:00 PVC ROM
10 PVC OH Squats
PVC or Barbell Drill: Snatch High Pull – Finish Hip Extension – Video – 5 Mins
Strength / Technique: 15 Mins
Snatch – squat snatch if appropriate
2 x 6 Snatch High Pull ~70%
3 x 3 Squat Snatch ~ 80%
Metcon: 15 Mins
15 Min AMRAP:
5 Wall Walks
15 T2B
20 Alt. DB Snatch 50/35
Functional Bodybuilding Class
Week 2 But Did You Die? Volume 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
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
20 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
