Freedom WOD Classes
Warm Up: 6 Mins
6 Min Circuit:
20 Pull Aparts
10 Wall Glides
8 Power Cleans
8 Front Squats
8 Strict Press
8 Push Press
Olympic Strength: 20 mins
8 Min Coach Lead
-Hip Scoop – focus on pushing hip to bar w/ flat feet
Then 10 Min EMOM
0:00-5:00 – 2 Hang Power Cleans & Split Jerk @ 50-60%
5:00-10:00 – 2 Tempo Power Cleans & Split Jerks @ 60-65%
Metcon: 16 Min Cap
3 Rounds For Time:
15 Power Cleans 135/95
15 HSPU
500/400 M Row
Functional Bodybuilding Class
Week 11:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 25 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
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets
