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Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 Front Delt Raise
10 Side Delt Raise
10 Rear Delt Raises
10 High Hang Clean High Pulls
10 Power Cleans
10 Front Squats
10 Push Press or Push Jerk
Week 15: Over Load
Strength: 15-20 Mins
Clean and Jerk using 90% + 5lbs of your 1RM to calculate load
70% X 3 *Full Sq CL&J reps from the ground not touch and go
80% X 3 *Full Sq CL&J reps from the ground not touch and go
85% X 3+ = 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: 12 Min Hard Cap
“Vatos Locos Forever”
21-15-9
Power Cleans 135/95
T-2-B
Bar Facing Burpee
Functional Bodybuilding Class
Week 15:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 25 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
Super Set
6 Sets x 20 Reps at each movementÂ
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between SetsÂ
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Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
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Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope ExtensionsÂ
60 Sec Rest Between SetsÂ
