Freedom WOD Classes
Warm Up: 10 Mins
200 m Run
10 Kettlebell Deadlift
10 Box Step Ups
10 Downdog into Cobra Flow
10 Kettlebell Deadlift High Pulls
10 Box Jumps
10 Spealer Rolls
Mobility: 14 Mins
Lets slow it down to loosen up the hips to help keep the backs loose!
3 Min /leg Barbell Quad Smash
2 Min /leg Couch Stretch
90 Sec/side Lax Ball Glutes
Strength:
Week “C”
No Strength this week
Metcon: 15 Mins
“Bonkers”
21-15-9-6
Power Step Ups (70/53) on a 24/20 Box
Push Up KB Pull Through video
Coaches: See coaches group-me chat for “Power Step Up” video
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 Weightlifting Class
Warm Up: 5 Mins
On a 5:00 Clock:
1:00 PVC ROM
1:00 Air Squats
2:00 of PVC Back Squat Down -> Sotts Press -> OHSQ Up
1:00 Alternating Samson
Snatch: 25 Mins
3 x 5 Power Snatch 40-50%
3×5 Overhead Squats – 50-60%
Then 3 Sets of 3 Complexes:
1 Power Snatch + 1 OH Squat w/ 2 sec pause at bottom + 1 Squat Snatch
*Complete a full complex unbroken. Can set the bar down between reps
Strength: 10 Mins
3 x SS
5-8 Nordic Curls
5-8 RDLs
