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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