Freedom WOD Classes
Warm Up: 5 Mins
20 Banded Pass Throughs
10 Push Press
12 Hanging Knee Raises
10 Push Ups
20 Banded Pull A-parts
Week 6: OverLoad
Strength: 15-20 Mins
Bench Press using 90% + 5lbs of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 16 Min
“Push It Real Good”
8 Round Rotating Tabata 20/10
Right Arm DB Push Press 50/35
Left Arm DB Push Press 50/35
T-2-B
Dips
20 Seconds of work / 10 seconds of rest.
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 Snatch High Pulls
2 x 10 Snatch Balance
2 x 6 Snatch High Pull
Strength: 12 Mins
5 Min EMOM
1 Snatch High Pull + 1 Squat Snatch
2 Min Rest
5 Min EMOM
1 Squat Snatch – Build to 90+%
