Looking like it could get to triple digits outside today… Thank goodness we have the A/C cranking to 69 degrees!
Freedom WOD Classes
Warm Up: 10 Mins
60 Sec Jump Rope Practice
2 Rounds
20 Banded or PVC Pass Throughs
10 Snatch Deadlifts
10 Snatch High Pulls
10 Power Snatch
10 Overhead Squats
10 Dips
Week 3: Functional OverLoad
Strength: 15-20 Mins
Snatch using 90% of your 1RM to calculate load
75% X 5 *Full Sq Snatch reps from the ground not touch and go
85% X 3 *Full Sq Snatch reps from the ground not touch and go
85% X 1+ = Hang Power Snatch
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: 13 Min Cap
For time
9 Squat Snatch 155/105
15 Dips
7 Squat Snatch
15 Dips
5 Squat Snatch
15 Dips
Functional Bodybuilding Class
Friday:
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
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
Session 2: 60 Minutes
Legs Day
Leg Extensions “10 Second Positive + 10 Second Negative”
4 Sets x 10 Reps
Your Goal should be to fail at 8-9 reps and then tap into your inner hatred for 1 more
Leg Press “5 Second Negative + 5 Second Hold + 5 Second Positive”
4 sets x 15 Reps
Hold isn’t resting at the bottom, keep tension on your legs at the bottom
Back Squats
3 Sets x 20 Reps
DB Split Stance Deadlift with toes on plate
3 Sets x 20 Reps
Barbell Walking Lunges
3 Sets x 20 Steps each leg
