Freedom WOD Classes
Warm Up: 10 Mins
High Knees, down and back
Butt Kickers, down and back
10 Banded from rig single arm row (hold for 10 sec/side)
5 empty Barbell bench, close grip
5 empty barbell bench, wide grip
10 empty barbell bench, regular grip
400m run
Week 13: De-Load
Strength: 15-20 Mins
Bench Press 90% of your 1RM to calculate load
40% X 5
50% X 5
60% 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: 18 Min Cap
“The Hungtinton Special”
5 Rounds For Time
15 DBs/KBs Alt Bench Press 50s/35s
20 Ring Rows
400m Run
Bench Press: Advance position feet/legs in the air tabletop style.
Regular position feet flat on the ground
Ring Rows: Advanced position us a box to elevate your feet on ring rows.
Regular position starts with your feet in line with the post your
Rings are hanging off of.
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 Clean Lift off – 2 sec pause BELOW Knee – 40-50%
3 x 4 Clean Pull to Mid Thigh – 2 sec pause (bar not resting on thigh) – Same weight
3 x 4 Tempo Power Clean – 3 sec to mid thigh – Same weight
Strength: 18 Mins
3 x 3 Power Clean + Front Squat – Quick Singles @70-80%
3 x 3 Squat Clean – Quick Singles @75-85%
