New Programing starts this week. We will be set up on a similar rotation of the “A” “B” “C” week formate, however this program will focus on Olympic Lifting!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Apart
10 Snatch Deadlifts
10 Snatch High Pulls
10 Power Snatch
10 Overhead Squats
10 Box Step ups
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 20 Mins
Strength: 3Rd Every 3 Mins Complete
3 Snatch Complex; Building up to your heaviest complex
1 Snatch Complex = Snatch High Pull + Power Snatch + Hang Squat Snatch
Rest 2 Mins
Accessory Strength: Every 3 Mins Complete
8-12 Snatch Grip Deadlifts (olympic deadlift aka lift-off to power pull)
8-12 Overhead squats (modify your weight to work on your squat depth)
Build in weight over the three sets but DO NOT OUT LIFT FORM
Metcon: 15 Min
“Run the Jewels”
15 minute AMRAP
5 Snatch (115/75) (Scaled 95/65) (Teen 75/55)
10 Box jumps (24/20)
100m Run
Functional Bodybuilding Class
B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25
2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls
3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl
4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls
5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up
6) Inclined EZ Bar Curls (preacher style) 3×12-15
7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15
8) 1xMax Effort
Alt. DB Curls Drop Set
