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Freedom WOD Classes

Warm Up: 12 Mins 
1:00 PVC ROM
1:00 Hip & ankle opener
1:00/sd LAX T-spine
2 Rounds
10 Squat therapy squats – Video (3-5 sec decent)
5 Snatch grip DL
5 Snatch hang high pull
5 Hang Muscle snatch
5 OH squat

Strength: 14 Mins
3 x Superset
12 / Side DB Front Foot Elevated Split Squat – Video
8 / Side Goblet Cossack Squat – Video
1:30 Rest BT Sets

Metcon: 10 Min Cap
“Fold in the Cheese”
8 Rounds For Time:
1 squat snatch 85%
3 Overhead squat (same weight)
5 Box jumps 30/24
*5 minutes to build to working weight snatch before metcon

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

Functional Bodybuilding:

Week “A” Heavy
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