Freedom WOD Classes
Warm Up: 10 Mins
20 banded pull aparts
20 banded pass throughs
10/side single arm banded shoulder press
Down And Back Samson Stretch
10 kip swings
Down And Back Plate Overhead Walk
5 Knee to Elbows
Week 13: De-Load
Strength: 12-15 Mins
Snatch using 90% of your 1RM to calculate load
40% X 5 *Full Sq Snatch reps from the ground not touch and go
50% X 5 *Full Sq Snatch reps from the ground not touch and go
60% X 5 *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
“Five and Dime”
AMRAP 12 mins
5 Right arm DB Snatch 70/50
50’ Right Arm DB Overhead walk
5 Left arm DB Snatch
50’ Left Arm DB Overhead walk
5 T-2-B
*Score is total rounds and reps
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
