Freedom WOD Classes
Warm Up: 10 Mins
60 Sec Jump Rope
2 Rounds
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”
10 Push ups
10 Lunges
Week 10: Load
Strength: 15-20 Mins
Bench Press using 90% 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: 12 Min Cap
“Paper Street Co.”
5 Rounds
100m Heavy Farmers Carry (Double KB/DB)
50′ OH Double KB/DB Lunge (50/35)
Note: RX athletes perform Double OH Lunges. Scaled Athletes Perform 25′ Right Arm OH Lunge then 25′ Left Arm OH Lunge.
Lets Keep The Building Cool and Perform The Carries and Lunges Inside!
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 8 Mins
10 / Side Front & Lateral Kicks
10 / Side Hip 90/90s
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
Tempo Drills: 18 Mins
3 x 4 Snatch Lift off – 2 sec pause BELOW Knee – 40-50%
3 x 4 Snatch Pull to Mid Thigh – 2 sec pause (bar not resting on thigh) – Same weight
3 x 4 Tempo Power Snatch – 3 sec to mid thigh – Same weight
Strength: 18 Mins
3 x 3 Power Snatch + Overhead Squat – Quick Singles @70-80%
3 x 3 Squat Snatch – Quick Singles @75-85%
