Freedom WOD Classes
Warm Up: 5 Mins
10 Mins
200m Run
2 RD
10 Banded “”I’s””
10 Banded “”Y’s””
10 Banded “”T’s””
10/arm Cuban Rotations
10/arm KB Upsidedown Press
Week 7: Functional Overload
Strength: 15-20 Mins
Bench Press using 90% + 5Lbs of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 14 Min Cap
“Pool Party”
For Time
100 Bench Press 95/65 or 40%
Then
20 Dips
*Each time you rack the BB on Bench Press you will add 5 Dips to your starting amount. Example: You rack the BB 3 times when completing your BP at the end you will do 35 total Dips
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 10 Mins
Crossover Symmetry:
2 x 8 Reps each:
Reverse Flies
Y’s
Lat Press Down
90/90s
Then: 5 Min Squat Snatch Practice
Strength: 18 Mins
2 x 10 Hang Clean High Pulls – moderate
2 x 10 Tall Cleans – moderate
2 x 6 Clean High Pull – heavy singles
Strength: 12 Mins
5 Min EMOM
1 Clean High Pull + 1 Squat Clean
2 Min Rest
5 Min EMOM
1 Squat Clean – Build to 90+%
