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Freedom WOD Classes
Warm Up: 10 Mins
1 min Jump Rope
2 Rounds:
10 Banded T’s, Y’s and I’s
10 clean deadlift
10 clean highpull
10 squat cleans
10 push press
Week 13: De-Load
Strength: 12-15 Mins
Clean and Jerk using 90% of your 1RM to calculate load
40% X 5 *Full Sq CL&J reps from the ground not touch and go
50% X 5 *Full Sq CL&J reps from the ground not touch and go
60% X 5 *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: 15 Min
“Macho Man goes higher”
AMRAP x 13
3 Left arm KB Power Cleans 53/35
3 right arm KB Power Cleans 53/35
3 KB Box Step Ups
3 Left arm KB S2O
3 Right Arm KB S2O
50 Dubs/75 singles or 30 seconds of practice
6 Left arm KB Power Cleans 53/35
6 Right arm KB Power Cleans 53/35
6 KB Box Step Ups
6 Left arm KB S2O
6 Right arm KB S2O
50 Dubs/75 singles or 30 seconds of practice
Keep increasing by 3 reps each round. Score is the number round you completed plus reps( I.e. I completed 12 reps of all three movements, did 50 dubs, then completed 4 of my KB power cleans on round of 15. Score = 12 + 54)
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
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute
