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Freedom WOD Classes
Warm Up: 10 Mins
1:00 Per Side LAX Ball Rotator Cuff Smash
1:00 Per Side PVC External Rotation Stretch video
Then 2 Rounds
10 Deadlifts
8 Hang High Pulls
8 Hang Power Cleans
10 Floor Press
Strength: 20 Mins
Week “C”
No Strength this week
8-10 Mins to warm up to working weight with your team for the Metcon
Metcon: 20 Min Cap
Team Linda
In Teams of 3 Complete
The 3 Bars Of Death aka Team Linda
10-9-8-7-6-5-4-3-2-1 reps
Deadlifts 185/125 (scaled 135/95)
Bench Press 155/105 (scaled 95/65)
Hang Power Cleans 115/75 (scaled 75/55)
Athlete A will start at the clean station. Athlete B will start at the Bench Press station. Athlete C will begin at the Deadlift station. 3,2,1 go…each athlete must complete 10 reps of that particular movement. Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement. After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station. At this point they are back where they began the wod. This is the start of round 9. They will repeat the process until they have all gone from 10 down to 1.
No athlete can continue on until they have all completed the set number of reps….stadium style. In other words…you cannot pass a team mate. You must wait for them to complete their work before you can rotate as a team.
Functional Bodybuilding Class
A WEEK: Heavy week
Monday: Chest and Biceps:
1)Heavy Bench Press 5×5 pyramiding
2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press
3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys
4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)
5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)
6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl
Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge
