Freedom WOD Classes
Warm Up: 10 Mins
3 Rounds:
10 Unloaded Barbell DL
5 Scap Pull Ups
5 Strict Pull Ups / Ring Rows
5 Goodmornings
10 Unloaded Barbell Push Press
Strength – 12 Mins
8 Min EMOM
1. 10-15 Push Press 95/65 sc. 65/45
2. :45 Max Rep Ring MU OR 10-15 C2B Pull Ups
*Bar M.U is acceptable but if you can do Rings, start there.
Metcon: 12 Min Cap
“Dirty Diane”
21-15-9 For Time:
Deadlift 225/155
HSPU – Hardest version possible
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 8 Mins
500 M Row
1:30 Hip & Ankle Opener
10 / Side Front and Lateral Kicks
15 PVC High Pulls
15 PVC OH SQ
Snatch Drills: 12 Mins
3×5 Snatch High Pull w/ 2 second pause at knee
3×5 Snatch High Pull – no pause – build to 90%
Strength: 20 Mins
3×3 Power Snatch start at 65% and build
4×1 Power Snatch – build to heaviest possible
**Still drop under bar just not full squat snatch
Dive Team
Warm Up: 5 Mins
Quick Review of Man Maker Complexes and WOD Breakdown
Man Maker Complexes Example:
Push Up to Row
Push Up to Row
Burpee
Squat Clean
Thruster
Metcon: 35 Min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 DB’s Man Makers – see example above
2 DB Alternating Snatches
3 DB’s Strict Press
4 Burpees
5 Goblet Squats
6 Ring Rows
7 DB’s Hang Cleans
8 Hand Release Push-ups
9 Lat DB/Line Jumps
10 Box Step Ups
11. V-ups, Tuck Ups, Sit Ups
12 Goblet Lunges
Example:
1 Man Maker
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex
and so on..
Hockey Team
Warm Up: 5 Mins
Quick Review of Man Maker Complexes and WOD Breakdown
Man Maker Complexes Example:
Push Up to Row
Push Up to Row
Burpee
Squat Clean
Thruster
Metcon: 35 Min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 DB’s Man Makers – see example above
2 DB Alternating Snatches
3 DB’s Strict Press
4 Burpees
5 Goblet Squats
6 Ring Rows
7 DB’s Hang Cleans
8 Hand Release Push-ups
9 Lat DB/Line Jumps
10 Box Step Ups
11. V-ups, Tuck Ups, Sit Ups
12 Goblet Lunges
Example:
1 Man Maker
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex
and so on..
Crew Team
Warm Up: 5 Mins
Quick Review of Man Maker Complexes and WOD Breakdown
Man Maker Complexes Example:
Push Up to Row
Push Up to Row
Burpee
Squat Clean
Thruster
Metcon: 35 Min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 DB’s Man Makers – see example above
2 DB Alternating Snatches
3 DB’s Strict Press
4 Burpees
5 Goblet Squats
6 Ring Rows
7 DB’s Hang Cleans
8 Hand Release Push-ups
9 Lat DB/Line Jumps
10 Box Step Ups
11. V-ups, Tuck Ups, Sit Ups
12 Goblet Lunges
Example:
1 Man Maker
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex
and so on..
