Freedom WOD Classes
Warm Up: 10 Mins
500 M Row / 400 M Run
Then 2 Rounds of Clean or Snatch grip:
10 Deadlifts
10 High Pulls
10 Power Clean / Snatch
10 Front / OH Squat
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating Back Rack Lunges – from rack if desired
2. 10-15 T2B
Retest from 10/29/24
Metcon: 12 Min Cap
Option 1: “Invasion of the Barbell Snatchers” Aka “Isa-Grace”
For Time:
30 Snatch 135/95
30 Clean & Jerks 135/95
OR
Option 2: “Isabelle”
30 Snatch 135/95
OR
Option 3: “Grace”
30 Clean & Jerks 135/95
OR Free Week Athletes
30 Hang Power Clean + Front Squat + Push Press
Functional Bodybuilding Class
Week 18:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
45 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
