You Can Do It!
Freedom WOD Classes
Warm Up: 10 Mins
1 Min Double Under Practice
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”
10 Push ups
10 Burpees
1 Min Double Under Practice
Week 11: Load
Strength: 12-15 Mins
Bench Press using 90% 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: 12 Min Cap
“The Little Engine That Could”
4 Round Tabata (:45/:15)
Bike
Double Unders or attempt
Row
* Lowest reps per movement are the 3 scores
* split up into stations if needed for equipment
* Traditional tabata, not rotating
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: 8 Mins
10 / Side Front & Lateral Kicks
10 / Side Hip 90/90s
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
Tempo Drills: 18 Mins
3 x 4 Snatch Lift off – 2 sec pause BELOW Knee – 40-50%
3 x 4 Snatch Pull to Mid Thigh – 2 sec pause (bar not resting on thigh) – Same weight
3 x 4 Tempo Power Snatch – 3 sec to mid thigh – Same weight
Strength: 18 Mins
3 x 3 Power Snatch + Overhead Squat – Quick Singles @70-80%
3 x 3 Squat Snatch – Quick Singles @75-85%
