Freedom WOD Classes
Warm Up: 10 Mins
30 sec /side In Place Samson Stretch
Then
2 Rounds
10 Jumping Pull Ups
10 Alt Cossack Squat
10 Russian KB Squat
10 Goblet Squats
Then
10 Spealler Rolls (center, right, left =1)
Week 2: Over Load
Strength: 15-20 Mins
Back Squats using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 14 Min Cap
“7up”
4 Rounds
7 Burpee Broad Jump 6’/4′
14 Pull Ups
21 Alt Single Arm Russian KB Swings 53/35
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
Ladies Hour:
Warm Up 10 Mins
Walk / Jog 200 M
30 Sec Plank
10 Push Ups
10 Ring Rows
10 KB Swings
30 Sec Hollow Hold
Strength: 10 mins
Tabata 20/10
6 Mins / 3 rounds
90/90 Wall Touch Sit Ups
90/90 Wall Penguins
90/90 Wall Cycle Crunches
90/90 Wall Reverser Crunch
Metcon: 12 Min
4 Rounds, you only have 3 mins for each round
21 Russian KB Swings
15 Ring Rows
9 Burpees
Olympic Lifting:
Warm Up – 5 Mins
500 M Row
20 Air Squats
10 PVC Front Squats
20 Pull Aparts
Strength Drills: 22 Mins
6 Mins: Squat Snatch from “blocks” – light or empty barbell above knee
3 x 5 Squat Snatch – 1 sec Lift off /1 sec pause at top of knee – 50%
3 x 3 Squat Snatch & OH Squat ~ 70% – singles
Strength: 16 Mins
Every 4:00 x 4 Rounds:
3 Unbroken Complexes of:
Start with 1 Snatch Balance from the rack, then:
1 Complex = Hang Power Snatch + Sq Snatch + OH Squat
*Perform all 3 reps unbroken without letting go of the barbell
*Increase load each round
