Freedom WOD Classes
Warm Up: 10 Mins
10 Left Leg Forward KB Deadlift
10 Right Leg Forward KB Deadlift
10 russian KB Swings
10/Side KB Bottom Up Press
10 Spealler Rolls
– then –
15 deadlifts to begin warm up for strength
Week 12: Functional OverLoad
Strength: 15-20 Mins
Deadlift 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: 10 Min
“In the Offensive Stratagy”
6 Rounds (12 min cap)
12 Single Arm KB Deadlift (70/53)
9 Single Arm KB Front Squat (70/53)
6 Single Arm KB Push Press (70/53)
* Keep rounds as unbroken as possible. Take your rest between
rounds
* Keep same arm for full round, will be 3 rounds per arm
* Alt arms per round
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 4 mins
2 Rounds
1 min Bike
30 Seconds Hollow Rocks
30 seconds Arm Haulers video
Core Development: 5 mins
4 Rounds
20 sec Russian Twist
20 sec Flutter Kicks
20 sec Sit Ups
20 sec Rest
Metcon: 15 mins
3 Rounds 35 sec on / 25 sec off
6 Alt Lunges into 4 Step Ups (repeat for 35 sec)
4 Narrow Hand Position Knee Push Ups into 4 Wide Hand Position Knee Push ups (Repeat for 35 sec)
5 Crunches into 5 Tuck Ups (Repeat for 35 sec)
6 Mountain Climbers into 2 lateral plank walk to the left into 6 Mountain Climbers into 2 lateral plank walks right (Repeat for 35 sec)
4 Crab Toe touches into 4 Kick throughs (Repeat for 35 sec)
