Freedom WOD Classes
Warm Up: 10 Mins
2 rounds
:30sec PVC Passthrough
:30sec Air Squat
:30sec Banded Pull Aparts
:30sec Palms up PVC OH Squat video
Then:
1 round Coach Led Burgener Warm Up
Week 15: Over Load
Strength: 15-20 Mins
Snatch using 90% + 5Lbs of your 1RM to calculate load
70% X 3 *Full Sq Snatch reps from the ground not touch and go
80% X 3 *Full Sq Snatch reps from the ground not touch and go
85% X 3+ = 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 Cap
“La Cucaracha”
15 min EMOM
Min 1: 12/10 cal row
Min 2: 14 Dumbbell Snatch (50/35)
Min 3: 50 DU
Functional Bodybuilding Class
Week 15
Friday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
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
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
Session 2: 60 Minutes
Legs Day
Leg Extensions “10 Second Positive + 10 Second Negative”
4 Sets x 10 Reps
Your Goal should be to fail at 8-9 reps and then tap into your inner hatred for 1 more
Leg Press “5 Second Negative + 5 Second Hold + 5 Second Positive”
4 sets x 15 Reps
Hold isn’t resting at the bottom, keep tension on your legs at the bottom
Back Squats
3 Sets x 20 Reps
DB Split Stance Deadlift with toes on plate
3 Sets x 20 Reps
Barbell Walking Lunges
3 Sets x 20 Steps each leg
