Freedom WOD Classes
Warm Up: 10 Mins
90 Sec Double Under Practice
2 Rounds
10 Snatch Deadlifts
10 Snatch Deadlift Highpulls
10 Muscle Snatchs
10 Snatch Grip Back Rack Press
10 Overhead Squat
Week 10: Load
Using your new 1rm numbers from last week calculate your %
Strength: 15-20 Mins
Snatch using 90% of your 1RM to calculate load
65% X 5 *Full Sq Snatch reps from the ground not touch and go
75% X 5 *Full Sq Snatch reps from the ground not touch and go
85% X 5+ *Hang Power Snatch
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 Min
“The Underground WOD”
3 ROUND TABATA :45/:15
Pistol Squat
Deficit Push Up 45/25
KB Gorilla Row 53’s/35’s
Deficit Push Up 45/25
Double Under Jump Rope
*****Note: Pistol Squat: can use box or rig to assist / Scaling options: Bulgarian split squats or Air Squat*****
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
