Freedom WOD Classes
Warm Up: 12-15 Mins
200 M Row
20 KB Deadlifts
1 Min Double Under Practice
20 Anchor Point T-2-B
200 M Row
10 KB Swings
1 Min Double Under Practice
10 Anchor Point Sit Ups
200 M Row
Mobility: 10 Min
1 Min /side Partner Barbell Calf Smash
1 Min /side Partner Barbell Hamstring Smash
Strength:
Week “C”
No Strength this week
Metcon: 16 Mins
“Beaten”
Tabata 20/10
Double Unders
KB Swings 53/35
GHD Sit Ups or Anchor Abmat Sit Ups
Cal Row
This is a non rotating tabata. That means you will spend 8 rounds of 20/10 at each station before switching to the next round.
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
