Freedom WOD Classes
Warm Up: 10 Mins
Bear Crawls Down and Back
2 Rounds
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”
10 Push ups
10 Ring Rows
Week 8: Functional Overload
Strength: 15-20 Mins
Bench Press using 90% + 5Lbs 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: 15 Min Cap
“Chest Bumps”
5 Round Tabata 45/15
KB/DB Chest Press 53/35
Rope Climbs or Ring Rows
Bench Press 155/105 or 65%
*Note: KB/DB Chest Press should be performed on the bench
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
10 / Side Front & Lateral Kicks
10 / Side Hip 90/90s
10 / Side Fire Hydrants
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
Pause Drills: 20 Mins
3 x 5 Front Squats w/ 2 sec pause in bottom
4 x 6 Hang Squat Snatch w/ 2 sec pause in catch – singles @50%
4 x 6 Squat Snatch w/ 1 sec pause at low hang – singles @50%
Strength: 14 Mins
14 Min Every Other Minute:
1 Hang Power Snatch + 1 Squat Snatch – Touch n’ go
*Build to heavy
