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Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 Double Unders or DU Attempts
10 Clean Deadlifts
10 Clean High Pulls
10 Power Cleans
10 Front Squats
10 Push Press or Push Jerk
Week 6: Over Load
Strength: 20 Mins
Clean and Jerk using 90% + 5lbs 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: 15 Min Cap
“Nerd Fight”
3 Rounds
4 Min AMRAP
30 Double Unders or 60 Single Unders
30 Russian KB Swings 70/53
Row or Bike for max calories
Rest 1 minutes between rounds.
Functional Bodybuilding Class
Week 6
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 20 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
Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
45 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
