Freedom Workout Week 30/11/20
Updated: Dec 2, 2020
Monday
A) 6E2.5MOM
8 DB Bent Over Row Es
2 KB hang Snatch Es
B) 4E2.5MOM
8 Single Leg deadlifts Es
C) 5 RFT
10 Burpees
10 Renegade Row
10 DB Hang Snatch
30 DU
Tuesday
A) 5E3MOM
10 1 + 1/2 Split Squats Es
B) 4E2.5MOM
8 Alt DB Strict press Es
C) 12 AMRAP
10 KB Clean + Reverse Lunge
10 Push Press (both Weights)
30 Sit Ups
Wednesday
A) 20EMOM
1) 6 C2B/Pull Ups
2) Ring Support L-sit
3) 5 Strict TTB
4) 10 ring Dips
B) 5 RFT
300m Row
10 Pull Ups
20 Press Ups
Thursday
A)i) Barbell comes from the floor
12 mins Build to a heavy 5 Strict Press
ii) 3E2MOM
5 @ 85%
iii) 3E2MOM
Max Push Press
B) 13 AMRAP
50 DU
10 Hang Clean 50/35
5 Push Press
Friday
A) 22 mins for Quality
8 Pendlay Row
10 Hip Thrusts
10 Straight Leg Deadlifts
B) 3 RFT (16 TC)
50 KB Swings
50 Press Ups
50/40 Cal Row
Saturday
A) 5 Rnds
5 Pull Ups
5 Box Jumps for height
B) 20 AMRAP
A) 400m Run
B) 30 DU
8 Pull Ups
10 DB Cleans
Score is cumulative rounds of B. Partners start where previous finishes
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