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Freedom WOD Classes
Warm Up: 10 Mins
15 Burpees
2 RD
10 Clean Deadlifts
10 Clean Deadlift Highpulls
10 Front Squats
10 Push Press or Jerk
10 Kip Swings
Week 7: Functional Over Load
Strength: 20 Mins
Clean and Jerk using 90% + 5Lbs of your 1RM to calculate load
75% X 5 *Full Sq CL&J reps from the ground not touch and go
85% X 3 *Full Sq CL&J reps from the ground not touch and go
85% X 1+ = 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: 15 Min Cap
“Tango & Cash”
20 Partner AMRAP
4 Hang Cleans 135/95
6 Burpee Over Bar
8 T-2-B
You Go I Go. AKA Athlete “A” performs a full round while “B” Rest then switch.
Functional Bodybuilding Class
Week 7
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
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
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
Session 2: 60 Mins
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets
