Freedom WOD Classes
Warm Up: 5 Mins
1:00 Samson Stretch /side
20 Banded Pull Aparts
10 Lunges /leg
1:00 Double Under practice
Week 4: De-Load
Strength: 15-20 Mins
Back Squats 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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: 12 Min Cap
5 Rounds
12 Back Rack Lunges 95/65
30 Double Unders / 60 Single Unders
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 – 6 Mins
3 Rounds:
20 Jump Rope
10 Anchor Point T2B
10 Air Squats
Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Cork Screw video
20 SecReverse Plank Marchers video
20 Sec Bicycle Crunch
20 Sec Rest
Metcon – 12 Mins
12 Min AMRAP:
25 Plank Hops video
10 Wall Balls
5 Hangin Knee Raises or 10 Laying Reverse Crunch
Olympic Lifting:
Warm Up – 7 Mins
1:30 / Side LAX Roll Shoulders
10 PVC Hang Power Snatch
10 PVC OH Squat
10 PVC Sotts Press
10 PVC Squat Snatch
Technique / Skills: 15 Mins
5 x 3 Snatch Balance @ 50-60%
4 x 3 Overhead Squat @ 70%
Strength: 20 Mins
3 x 2 Hang Power Snatch @ 65-70%
3 x 2 Squat Snatch 80% – Singles
