Welcome to our annual “FRAN-kenstein”! Tomorrow we will be doing another halloween workout, “Night of the living deadlift”. If you bought a halloween shirt this year, wear it! Freedom WOD Classes Warm Up: 10 Mins 5:00 Bike / Row / Run 1:00 PVC ROM 10 Kip Swings 10 Ring Rows 15 Pull Aparts 10 Air
Learn MoreIf…. you’ve noticed Coach Emma slacking, it’s because she is sandbagging it! Oh, and she’s pregnant! Her and Scott are expecting their first little female alien in May of next year. Congratulations home girl! Freedom WOD Classes Warm Up: 7 Mins 1:30 Row Easy :30 Moderate Row 10 Jefferson Curls 1:30 Row Easy :30 Moderate
Learn MoreFreedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 20 Air Squats 10-15 / Side DB Ext Rotations 10-15 DB Arnold Rotations 10 Power Snatch OR Power Cleans 10 Overhead OR Front Squats Strength: 20 Mins Every 3:00 x 3 Rounds 3 x 15 Strict Press Then 2-3 Supersets 10-15 Matador
Learn MoreDifferent flow this week. Your sprint workout will be Thursday instead. Freedom WOD Classes Warm Up: 8 Mins 4 Round Air Squat Tabata :20/:10 10 Coach Lead MB Cleans 10 / Direction / side Hip Circles 10 / Side Hip 90/90’s 5 Inchworms 10 KB RDLs Strength: 12 Mins 3 x Superset 15 Back Rack
Learn MoreFreedom WOD Classes Warm Up: 6 Mins 400 M Run N-S-N Lateral Monster Walks 15 Band Good Mornings 15 OH Squats -pvc or barbell :30 Plank Strength: 12 Mins 8 Min EMOM Front Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a “Daily Heavy”. This means go by feel Option 2: 5 reps emom Retest from 9/12
Learn MoreFreedom WOD Classes Warm Up: 8 Mins :20 Penguin Taps – Video 1:00 DU or DU Attempts 10/direction Quadruped Band Arm Circles – Video :30 Static Ring or Matador Holds – top position 3 negative dips 15 Band Bicep Curls – step on band 15 Band Bent Over Row – step on band (pause at
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