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Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Apart
10 Clean Deadlifts
10 Clean High Pulls
10 Power Cleans
10 Front Squats
10 Push Press or Push Jerk
Week 17: De-Load
Strength: 12-15 Mins
Clean and Jerk using 90% + 5lbs 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: 24 MinÂ
“House Of A Thousand Corpses”
Partner wod
8 Rounds
2 Min AMRAP
4 Clusters (aka Squat Clean Thruster) 95/65
6/4 Cal Bike Sprint
1 Min Rest
Note: Only one athletes works at a time. Athlete must complete full round before switching out.
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
