Freedom WOD Classes
Warm Up: 10 Mins
1:00 Hip 90/90s
10 / Side Fire Hydrants
Then 2 Rounds:
10 DL
10 Clean High Pulls
10 Power Cleans
10 Strict Press
10 Push Jerk
Strength – 12 Mins
6 Min EMOM
Min 1. 4 Power Clean & Jerks 65-75% – Quick Singles
Min 2. 15/12 Cal Row / Bike
Metcon: 13 Min Cap
3 Rounds For Time:
8 Clean & Jerks 115/75
25 Sit Ups
50 DU / 100 Singles
Post WOD Stretch: 6 Mins
1:00 / Side
-Couch Stretch
-Pigeon
-Calf Stretch
Functional Bodybuilding Class
Week 3
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 Lifting:
Warm Up: 8 Mins
500 M Row
5:00 Split Jerk Footwork
Technique: 8 Mins
3 x 5 Front Foot Elevated Strict Press
3 x 5 Press to Split
Split Jerk From Rack: 20 Mins
3 @ 73%
3 @ 76%
2 @ 78%
2 @ 82%
1 @ 86%
1 @ 90%
Hockey Team
Warm Up: 10 Mins
1:00 Hip 90/90s
Then 2 Rounds:
10 / Side Fire Hydrants
10 / Side Straddle Leg Lifts
10 / Side Long Lever Bridges
Then 1:30 / Side LAX Roll Glutes
Strength: 10 Mins
2 Rounds:
1:00 / Side Partner MB Rugby Throws
1:00 / Leg Goblet Side Lunges
1:00 Rainbow Slam Balls
Metcon: 14 mins
3 Rounds For Time:
20 Front Squats
20 Push Press
10 Bar Over Burpees
Cash Out: 500 M Row / .7 Mile Bike
Crew Team
Warm Up: 10 Mins
1:00 Hip 90/90s
Then 2 Rounds:
10 / Side Fire Hydrants
10 / Side Straddle Leg Lifts
10 / Side Long Lever Bridges
Then 1:30 / Side LAX Roll Glutes
Strength: 10 Mins
2 Rounds:
1:00 / Side Partner MB Rugby Throws
1:00 / Leg Goblet Side Lunges
1:00 Rainbow Slam Balls
Metcon: 14 mins
3 Rounds For Time:
20 Front Squats
20 Push Press
10 Bar Over Burpees
Cash Out: 500 M Row / .7 Mile Bike
