Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
20 Banded or PVC Pass Throughs
10 Snatch Deadlifts
10 Snatch High Pulls
10 Power Snatch
10 Overhead Squats
10 Box Step Ups
Week 1: Load
Strength: 20 Mins
Snatch using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+ = 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: 17 Min
3 Min AMRAP
100 M Sprint
30 DB Box Step Ups 50/35
50 Sit-ups
Max Alt DB Snatch
Rest 1 Min
5 Min AMRAP
100 M Sprint
30 DB Box Step Ups 50/35
50 Sit-ups
Max Alt DB Snatch
Rest 1 Min
7 Min AMRAP
100 M Sprint
30 DB Box Step Ups 50/35
50 Sit-ups
Max Alt DB Snatch
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
-Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 90 reps, 100 reps
-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps
-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps
Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad
3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight
3 sets of 30 total Steps
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps
