Freedom WOD Classes

Warm Up: 14 Mins 
2:00 Alternating Step Ups
10 Jefferson Curls
15 Banded Good Mornings
10 Deadlifts
:45 Dead Bugs
:30 HS Hold
12 / Side Bottoms Up KB Press
4:00 LAX Roll Shoulders or Glutes

Strength: 13 Mins
5 Mins to warm up to working weight
8 Min EMOM
Min 1: 14 Alternating Back Rack Lunges – moderate weight
Min 2: 3-6 Wall Walks

Metcon: 13 Mins
3 Min AMRAP x 3 Rounds
10 KB Swings 53/35
8 Box Jump Overs
6 Deadlifts 185/130

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting – Starting 3/18 Olympic classes T= C&J / R=Snatch, no more Wednesdays

Warm Up: 6 Mins
10 / Side Front and Lateral Kicks
10 / Side Hip 90/90s
10 / Side Lateral Leg Lifts
10 Wall Glides
10 / Side External DB Rotation

Strength – 25 Mins
3 x 5 Clean & Jerks – Moderate
5 x 1 Front Squat – From Rack *build to 90%

Aux Strength: 12 Mins
3 x Superset
5 Deadlifts from block – bellow knee cap
10 Barbell Hip Thrusts

Dive Team

Warm Up 10 Mins
2 Min Jump Rope Practice
Then 2 Rounds
Walking Samson Stretch N-S
10 Air Squats
8 Ring Rows

Hips 10 Mins
Every 3:00 x 3 Sets
X-Band or Monster Walk Down/Back E-W
15-18 KB Sumo DL

Metcon: 12 Min Cap
12 Min AMRAP
10 Wall Balls
10 Ring Rows
25 Jump Rope

Crew Team

Warm Up 5 Mins
2 Min Jump Rope
Then
2 Rounds
30 sec Plank Hold
10 Push Ups
10 KB Swings

Strength: 10-15 mins
Rotating 1/2 Tabata
Plate Sit Ups
Mountain Climbers
Anchor Point T-2-B

Metcon: 19 Mins
19 Min EMOM
Min 1: 12-15 Bench Press
Min 2: 20 KB Swings
Min 3: 30-50 Jump Ropes
Min 4: Max Rep Sit Ups
Min 5: Rest