Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
:30 Banded Chest Flies
:30 Banded Reverse Flies or Ts
:30 Banded Lat Sweeps
:30 Push Ups
:15 Scap Pulls
:15 Pull Ups
Week 12: Functional OverLoad
Strength: 15-20 Mins
Bench Press using 90% 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: 12 Min Cap
“Looking for Chest Rise and Fall”
16 min AMRAP
2 Floor Press (135/95)
4 Floor Wipers video (2/side)
6 Pull Ups
* Goal is a round/min
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 Clean Lift off – 2 sec pause BELOW Knee – 40-50%
3 x 4 Clean Pull to Mid Thigh – 2 sec pause (bar not resting on thigh) – Same weight
3 x 4 Tempo Power Clean – 3 sec to mid thigh – Same weight
Strength: 18 Mins
3 x 3 Power Clean + Front Squat – Quick Singles @70-80%
3 x 3 Squat Clean – Quick Singles @75-85%
