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Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
20 Alt box steps ups
10 Clean Deadlifts
10 Clean high pulls
10 Muscle cleans
10 Front squats
10 Strict press
Week 14: Load
Strength: 20 Mins
Clean and Jerk using 90% + 5lbs of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5 = Full reps from the ground not touch and go
75% X 5 = Full reps from the ground not touch and go
85% X 5+ = Hang Power Clean and Jerk
When you see 5+, 3+, or 1+, that means you
do the max reps you can manage with that weight,
with the goal of setting a rep record in each workout.
Metcon: 15 Min
“Three Course Meal”
AMRAP: x 10 minutes
5 HSPU
10 Box Jumps 24/20
15 T-2-B
Functional Bodybuilding Class
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