Freedom WOD Classes
Warm-Up: 10 mins
500m Row
Then
2 Rounds
10 Scap Pull ups
10 Kip Swings
10 Ring Rows
10 RDL
Week 16: Functional Overload
Strength: 15-20 Mins
Deadlift using 90% + 10Lbs of your 1RM to calculate load
75% X 5
85% X 3
90% 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: 40 Min Cap Scale as needed to finish
“The Grip Reaper”
5 Rounds
4 Bar Muscle Ups or 8 C-2-B Pull Ups
5 Deadlift at 60%
6 T-2-B
12 Cal Row
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: 5 Mins
5 Min Casual Row
Core Development: 6 Mins
3 Rounds:
30 Second Mountain Climbers
30 Second Tuck Ups or Reverse Crunch
30 Second Plank Walks
30 Second Rest
Metcon: 14 Mins
4 Rounds: 1 Minute at each station
KB Swings
Anchor Point T-2-B
Low Plate Lateral Runners
Rest 1 Minute
250 Row Sprint For time
