Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds
100 M Run
5 Box Jumps
10 Air Squats
10 Alt Cossack Squat
Week 3: Functional OverLoad
Strength: 15-20 Mins
Back Squat using 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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
4 Rounds
100 M Sprint (50 down / 50 back)
15 Box Jump 24/20
21 Wall Balls 30/20
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
.5 Bike
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch
Strength: 10 Mins
3 Rounds Tabata 45/15
Left side Half Kneeling Lat Lunge Single KB Swing
Right side Half Kneeling Lat Lunge Single KB Swing
Cossack to Bench Squat
Slider Lunge with Band
Metcon: 16 Min Cap
4 Rounds
Min 1: Sled Push
Min 2: Curtsy Lunges
Min 3: Box Jumps/Step Ups
Min 4: Rest
Olympic Lifting:
Warm Up – 7 Mins
2:00 Bike
1:30 Hip And Ankle Opener
10 / Side Front and Lateral Kicks
1:00 PVC Pass Throughs
25 Pull Aparts
Strength: 35 Mins
5 x 5 Hang Snatch High Pulls @ 50% – Unbroken
5 x 5 SINGLES – Snatch High Pulls 85-90%
Barbell Cycling:
3 x 5 Power Snatch @ 65-70%
3:00 Rest between sets
