Happy 12th Birthday Klyde aka Monster!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
15 Banded good mornings
6 The World’s Greatest Stretch video(3 per side)
15 Empty barbell RDLs
10 Burpees
Week 14: Load
Strength: 20 Mins
Deadlift using 90% + 10lbs of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
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 Hard Cap
For Time
22.2 Open Workout
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts 225/155 lb
Bar-Facing Burpees
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 min
Row 15 Cal
1 Min Jumping Jack
1 Min Walking Samson
Bike 12 Cal
Core Development: 8 min
2 Rounds
45 Sec Hollow Hold
15 Sec Rest
45 Sec Bicycle Crunch
15 Sec Rest
45 Sec Plank Hold
15 Sec Rest
45 Sec Mountain Climbers
Metcon: 12 min
12 Min AMRAP
15 Sit Ups
10 Cal Row
15 Alternating KB Swings
