Freedom WOD Classes
Warm Up: 8 mins
10 Burpees
2 Rounds:
10 Deadlifts
10 Clean High Pulls
10 Power Cleans
10 Ring Rows
Strength: 23 Mins
Week “A” On a 23:00 Clock
5:00 Warm Up Then Every 3:00 perform 1 set of
3 x 4 Deadlifts – Singles @62-72-77%
3 x 3-2-1 Power Clean – Singles @62-72-77%
*0-5 warm-up, 5-8 set 1 of DL, 8-11 set 2 DL…
Metcon: 9 Mins
“Timequake”
9 Min EMOM (2 rounds)
1. 5 Power Cleans 185/130 or 70%
2. 10 Deadlifts 185/130
3. 15 Ring Rows
4. 10/Side Barbell Landmine Row – Video option 3
5. Rest
*Place a bumper plate on the edge of the barbell for the landmine row.
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
Olympic Weightlifting Class
Warm Up: 8 Mins
10/Side of Each:
Front & Lateral Leg Kicks
90/90 Switches
Fire Hydrants
10 Barbell Good Mornings
10 OH Sq
5 Snatch Balance
5 Hang Squat Snatch
Technique: 18 Mins
3 Giant Sets w/out setting barbell down:
5 Snatch-grip RDL
5 Muscle Snatch
3 OH Squats
Then 4 x
2 Hang Power Snatch + 1 OHSq @50%
Strength: 15 Mins
5 x 2
Squat Snatch @65-70-75-77-80%
*No misses. Modify weight if needed
