No Pain, No Gain!
Let’s Get Week 2 Started Off Right!
Freedom WOD Classes
Warm Up: 10 Mins
Down And Back
High Knees
3 Step High Knee w/ Hold video
High Knee Butt Kicks video
Then
2 Rounds
100 M Shuttle Jog, 50 down/50 back
10 Clean Deadlifts
10 Clean High Pulls
10 Power Cleans
10 Front Squats
10 Push Press or Push Jerk
Week 2: Over Load
Strength: 15-20 Mins
Clean and Jerk using 90% of your 1RM to calculate load
70% X 3 *Full Sq CL&J reps from the ground not touch and go
80% X 3 *Full Sq CL&J reps from the ground not touch and go
85% X 3+ = Hang Power Cleans & Jerk
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: 18 Min Cap
8 rounds for time of:
4 Thrusters 135/95lbs
1 Sub-0:30-0:45 second 100 m Shuttle Sprint 50 down/50 back
If the sprint takes longer than 45 seconds, redo it before moving back to the Thrusters.
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
