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!
3) Wear your weight vest!
“C” weeks will consist of a Warm Up and longer Metcon, No strength, No Nonsense. One could say this is a “recovery week” if you actually believe in that type nonsense.
Freedom WOD Classes
Warm Up: 12 Mins
400 M Run
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch
400 M Run
Mobility: 10 mins
Spend 10 Mins rolling out your hips/quads and glutes
Strength:
No Strength This Week
Metcon: 20 Min Cap
**IF You Have A Weight Vest Wear It**
“Weak-Kneed”
4 Rounds
300 M Run
100 M Walking Lunges
Run the 400 M path. Then, after the stop sign on your way back, start your 100m walking lunges from Core Power Yoga, back to CFDNR. If needed modify to a 350m run and 50m walking lunge.
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
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
Snatch: 27 Mins
0:00-8:00: 8 Min EMOM
1 Power Snatch + 1 OH Squat – start around 65% and build to 75-80%
8:00-18:00: Every 2:00 x 5
1 Squat Snatch + 1 OH Squat – Working between 85-92%
18:00-20:00 – Rest and adjust weights
20:00-27:00: Every 1:30 x 5
Complex From Rack
1 Snatch Balance + 1 Hang Power Snatch
*Light enough to Re-rack bar safely to back rack
