Freedom WOD Classes
Warm Up: 12 Mins
2 Min Double Under Practice
20 Baned Pull Aparts
10 Snatch High Pulls
10 Power Snatches
10 Back Rack Snatch Grip Push Press
5 Burpees
Then
2 mins /side Roll out Shoulders and T-spine
Strength: 18 Mins
5×5
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 15 mins
RX
7 Rounds
3 Snatch 155/110
50 Unbroken Double Unders
For every failed double-under, perform 3 burpees at the end of each round.
Scaled Option
7 rounds for time of:
3 Snatch 115/75
25 Single Unders
6 burpees
Functional Bodybuilding Class
Thursday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Chest Day
Cable Chest Fly “Slow”
3 sets x 15-20 Reps
Decline DB Press “Slow Negative + 5 Count Hold At Bottom”
4 Set x 12 Reps
Dips + Negative
4 Sets to Failure
Giant Set
3 x 20 / 20/ Failure
20 reps Incline DB Crush Press
20 reps Incline Partial Fly (bottom)
Max Effort Push Ups
Cable Crush Press to 5 Count Negative Fly
3 x 20 Reps
