Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
200M Run
20 Banded Pull Aparts
20 Banded Rows
30 Sec Handstand Hold
30 Sec Pull Up Bar Hang
10 HSPU
10 Ring Rows
Mobility: 10 Min
Athlete choice
Strength:
Week “C”
No Strength this week
Metcon: 20 Mins
“Torque”
For Time:
10 Rounds
10 HSPU
10 Ring Row
150m Run (look for the painted 75m turn around on the left side of the frontage road)
Note: HSPU and Ring Rows should be hard….. start with harder variations and scale as you need to. Elevate your feet on a box to make the ring rows more challenging if needed.
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
