Couple of things you should know:
1) Wednesday is the pinnacle of our training week.
Your Legs Carry Your Dreams – Train Them Like It!
2) Your Dreams Are Also telling You To Wear 5″ Shorts On Wednesday!
“B” weeks will be low volume allowing us to go heavier! And who doesn’t like to lift heavy.. But Don’t Be A Bonehead And Out Lift Yourself. If you choose to be a Bonehead, please let your coach know in advance so they can lift the bar off of you when and if you out you can not!
Freedom WOD Classes
Warm Up: 10 Mins
1:00 /side Front and lateral kicks
1:00 Hip and ankle openers
Then
2 Rounds
Monster Walks (down/back)
8 Banded Deadlifts (w/band around knees)
8 Banded Thrusters (w/band around knees)
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(9 mins) Every three mins perform
5 Back Squats (AHAP)
Note: The goal is to try and go As Heavy As Possible while keeping doing 5 unbroken reps aka not allowed to rack the bar until you have achieved the 5 reps.
2 min rest/reset
(9 mins) Every three mins perform
5-8 /leg KB/DB Forward To Backwards Lunge
12-15 KB/DB Sumo Deadlift
Less reps this week, so try and go a little heavier on your super sets
Metcon: 14 Min Cap
For time:
200 Double Unders
15 Thrusters 135/95 Teen 75/65
100 Double Unders
15 Thrusters 135/95 Teen 75/65
200 Double Unders
Scaliong Option 1:
For time:
150 Double Unders
15 Thrusters 115/75 Teen 65/55
75 Double Unders
15 Thrusters 115/75 Teen 65/55
150 Double Unders
Scaling Option 2:
For time:
200 Single Unders
15 Thrusters 95/65 Teen 55/45
100 Single Unders
15 Thrusters 95/65 Teen 55/45
200 Single Unders
Functional Bodybuilding Class
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
Olympic Lifting
Warm Up: 10 Mins
6 Min Hip Warm Up Flow
Samson -> Hamstring
Kneeling Side Split Hinges
90/90s
Then
15 Bent Over Rev Flies
10 Cuban Rotations
10 Wall Glides
Squat Snatch: 29 Mins
On a 29:00 Clock:
5 Min Warm Up, Then
3 Min EMOM
1 Snatch Balance (from rig) + 5 Squat Snatch @ 50%
5 Min Rest, Then:
10 Min Every Other Min
2 Squat Snatch + 1 Overhead Squat
Immediately into
6 Min Every Other Minute
1 Squat Snatch
