Tag Archives: overhead press

WOD: Wednesday June 26th (Upper Body “100” Complex)

26 Jun


Each round consist of:

  • 25 x Double Kettlebell Swings
  • 25 x Push Ups
  • 25 x Ring Rows
  • 25 x Double Kettlebell Overhead Press


Starting Weight:

Men= 2 x 20 LB Kettlebell

Woman= 2 x 10 LB Kettlebell


WOD: Friday June 14th (Deadlift-Ovr Head-Handstand)

14 Jun
  • A1:Deadlift @ 90%  3 RM— AMRAP 2:00 (as many reps as possible)
  • B1:Overhead Press @ 90% 3 RM– AMRAP 2:00 (as many reps as possible)

MET CON: (as fast as possible)

  • DEADLIFT @ 80% 3 RM   (21-15-9-5)
  • HANDSTAND HOLD (2:00-1:30-1:00-:30)


Weightlifting Barbell Complex (ROW/CLEAN/OVR-HEAD PRESS)

5 Jan

(FIT4freedom) Video Workout Tutorial- Unilateral Pull- Phase 1 Workout 2

10 Sep

This is the second workout in Phase 1 consisting of pulling movements using one arm at a time


Link to .PDF of workoutCLICK HERE

(video workout tutorial) FIT4FREEDOM— Phase 1-Workout A

7 Sep

This is the first of a 4 phase program I have created in the transformation of my client Chris Whittaker. Chris was faced with a life threatening illness causing him go from a very muscular 170 lb to 130 LB.

This current phase is aimed to get him back into the essential movements we will be working with over the next 16 weeks. This phase consists of 4 different workouts per week.

Each workout will be filmed and edited so anyone can follow along. I will attach a .PDF and any other useful information on this website. If you have any questions/comments please email me at fit4freedom1@gmail.com


Link to .PDF of workout CLICK HERE