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Freedom WOD Classes
Warm Up: 15 Mins
7 Min EMOM:
Shuttle Run (wall to wall)
10 Deadlifts
Shuttle Run (wall to wall)
10 Burpees
Shuttle Run (wall to wall)
10 Box Jumps
Shuttle Run (wall to wall)
Then 8 Mins:
Start warming up to your working weight for the metcon
Strength:
Week “C”
No Strength this week
Metcon: 30 Mins
“Hercules”
50 Rounds
1 Deadlift starting weight 225/155 scaled 135/95
2 Burpees
3 Box Jumps 30/24 scaled 24/20
Note: Every 10 Rounds Increase Your Deadlift Weight. Your Score Is: Finish Time or Total Number Of Rounds Completed Before Cap and Heaviest Completed Deadlift. You will only have 5 chances to build to your heaviest weight.
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
Split Jerk: 35 Mins
3 x 5 Tall Jerks
3 x 5 Split Jerk w 2 sec pause in split 40-50%
3×3 Clean & Split Jerk – 50-60%
5 x 1 Split Jerk from Rack 85-90%
