Freedom WOD Classes Warm Up: 8 Mins 2 Rounds or 8:00 Mins 15/12 Cal Bike or Row 15 / Side X-Band Walks 5 Barbell Jefferson Curls 5 Inchworms 10 Cat Cows Strength: 15 Mins 3x Superset 10 / Leg Staggered Stance KB Deadlift – Video 6-10 Partner Nordic Curls 2:00-3:00 Rest Between Sets Mobility: 10

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds :30 Each Burpees Kip Swings Push Ups Pull Ups Then 1:30 / Side LAX Roll Posterior Shoulder Strength: 15 Mins  3 x Superset 10 Shoulder Press @80% of Strict Press 6-8 Dips As hard as possible 3:00 Rest Between Sets *Begin with strict press and finish

Freedom WOD Classes Warm Up: 8 Mins 30/24 Cal Bike / Row or 400 M Run 1:00 PVC ROM 10 Muscle Snatch 10 Power Snatch Conditioning: 10 Mins  Row / Bike / Ski 5 x 18/22 Cals OR 5 x 200 M Run 1:00 Rest Between Sets or Alternate w/ partner on machine as needed

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Ring Rows 10 KB RDL 10 Russian KBS 15 Pull Aparts :30 Hollow Hold Mobility: 5 Mins Coach Lead Banded Shoulder Stretch Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 8-12 / Side RNT Single Arm DB Row – Video

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 10 Burpees 1 Lap Bear Crawl (Wall to wall and back) 10 Overhead Squats or Front Squats 10 Back Squats Strength: 15 Mins 3 x Superset ~ 60% 1RM for each movement 10 Overhead Squats + 10 Back Squats OR 10 Front Squats + 10

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Burpees 5 Barbell Jefferson Curls 8 Push Ups 5 Inchworms Then: 1:00 PVC ROM 1:30 / Side LAX Roll Chest Strength: 15 Mins 3x Superset 10 Sumo Barbell Deadlifts ~50% 10-12 Single Leg Hip Thrust – Video Metcon: 18 Min Cap  Partner Workout: 4 Rounds