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Freedom WOD Classes
Warm Up: 10 Mins
2 Min Jump Rope
Then
2 Rounds
10 Strict Press
10 Press To Jerk
10 High Hang Power Cleans
10 Front Squats
10 High Hang Squat Cleans
Week 16: Functional Overload
Strength: 15-20 Mins
Clean and Jerk using 90% + 5Lbs of your 1RM to calculate load
75% X 5 *Full Sq CL&J reps from the ground not touch and go
85% X 3 *Full Sq CL&J reps from the ground not touch and go
85% X 1+ = Hang Power Cleans & Jerk
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 MinÂ
“Rocky Marciano”
5 Rounds of a
2 Min AMRAP
5 Power Cleans @65%
15 Russian KB Swings 70/53
Max Double Unders or DU Attempts
1 Min Rest
Functional Bodybuilding Class
Week 16:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
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Session 2: 60 MinsÂ
Arms Day
Cable Rope ExtensionsÂ
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =Â holding the rope/weight your not allowed to let go until all reps have been completed)
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No Rest Move Right Into:
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Cable Straight Bar CurlsÂ
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =Â holding the rope/weight your not allowed to let go until all reps have been completed)
Â
No Rest Move Right Into: (this is not a typo)Â
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Cable Rope ExtensionsÂ
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =Â holding the rope/weight your not allowed to let go until all reps have been completed)
Â
No Rest Move Right Into: (this is not a typo)
Â
Cable Straight Bar CurlsÂ
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =Â holding the rope/weight your not allowed to let go until all reps have been completed)
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TriFucta giant set
3 sets x 20/20/FailureÂ
EZ Bar Seated French Press
EZ Bar Skull CrushersÂ
Close Grip EZ Bar Bench Press (slow)
(perform 20 french press / 20 skull crushers / max effort to failure close grip press)
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BiFucta giant set
3 sets x 20/20/20
DB Seated Curls Partials (top to half down)
Incline DB Curls
Standing DB Curls w/ exaggerated lean (ask me for a demo)Â
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Biceps Giant Set
1 Set
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
No Rest Move Right Into: (this is not a typo)
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Tricep Giant Set
1 Set
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Repeat above for one more set of each giant set bicep to tricepÂ
