Freedom WOD Classes Warm Up: 8 Mins 400 M Run 8/Side Split Leg Lifts 10 Kip Swings 5 Inchworms 10 Push Ups 1:30 / Side LAX Roll Chest Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 75-80% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video

Freedom WOD Classes Warm Up: 6 Mins 500 M Row / .6 Mile Bike 1:00 PVC ROM 8 Power Cleans 8 Strict Press 8 Push Press 8 Clean & Jerks Interval EMOM Ladder – 8 Mins 8 Min EMOM Ladder for Cals – Row, Bike or Ski Males: 6-8-10-12-12-12-12-12 Females: 3-5-7-9-9-9-9-9 Modified: 4-5-6-7-7-7-7-7 *Every round

Freedom WOD Classes Warm Up: 10 Min Cap 400 M Run 20 Glute Bridges 10 / Leg – lying lateral leg lifts 10 / Leg – Fire Hydrants :45 / Side Hamstring Stretch :45 / Side Couch Stretch Strength – 8 Mins 8 Min EMOM: Odd: 4 Back Squats 75-80% Even: Rest Metcon: 22 Min

Freedom WOD Classes Warm Up: 10 Mins 1:30 / Side Roll Rotator Cuff 2 Rounds: 15 Band Pull Aparts 15 / Side – Band External Rotations – Video 10 Wall Glides 10 Cal Row / Bike Strength: 8 Mins 8 Min EMOM: Odd: 6-8 HSPU – as hard as possible Even: Handstand walk practice OR

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Pass Throughs 15 Pull Aparts 10/Side DB External Rotation 10 Hang Power Snatch 10 OH Squats Then : 1:30 / Side LAX Roll Shoulder / Traps Olympic Strength: 20 mins 8 Min Coach Lead -Tempo Power Snatch (2 second lift off) Then 10 Min

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds :30 Each: Plank Hold Hollow Hold Left Side Plank Hip Lifts Right Side Plank Hip Lifts Push ups Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 70-75% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video –