Freedom WOD Classes
Warm Up: 10 Mins
100 m run
10 Snatch Grip Deadlift
1:00 DU practice
10 Hang Snatch
100 m run
10 Squat Snatch
Week 12: Functional OverLoad
Strength: 15-20 Mins
Snatch using 90% of your 1RM to calculate load
75% X 5 *Full Sq Snatch reps from the ground not touch and go
85% X 3 *Full Sq Snatch reps from the ground not touch and go
85% X 1+ = Hang Power Snatch
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
“Eric Losh”
– Fallen Mountain View Fire Rescue Engineer
15 min AMRAP
400 m Run buy-in
– then –
8 Power Snatch (115/75)
16 V-Ups
25 UNBROKEN Double Unders/50 UNBROKEN Singles
15 years of service
Final Day: 8/16/2025
Functional Bodybuilding Class
Week 12
Friday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
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
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
Session 2: 60 Minutes
Legs Day The Day We Die
180 Walking Lunges
1 Set Do Not Rest Or Pause
Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.
4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations
Deadlift SuperSet
3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)
Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again
