Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
5 Inchworms
10 RDLs
10 Deadlifts
1:00 / Side Samson Stretch

Conditioning: 10 Mins 
Female Row / Bike / Ski Cals = 12 – 15 – 18 – 15 – 12
Male Row / Bike / Ski Cals = 15 – 18 – 22 – 18 – 12
Run Meters = 5 x 200 M
:45 Rest Between Sets or Alternate w/ partner on machine as needed

Mobility: 8 Mins
2:00 / Side Roll Glutes or Hamstrings
2:00 Hamstring Stretch – Coach Choice
1:00 / Side Elevated Pigeon Stretch

Metcon: 10 Mins
10 Min AMRAP:
5 Deadlifts 155/105
10/8 Cal Row
12 Box Jumps 24/20

Olympic Weightlifting Class

Warm Up: 12 Mins
1:00 PVC ROM
15 Band Y’s
15 Band T’s
10 Strict Press
10 Ring Rows
Then Coach Lead Foot Work

Drills: 20 Mins
3 x Complex:
5 Jerk Drives + 5 Tall Jerks at 50% of Strict Press

Press In Split
3×8 65% of Strict Press

Strength EMOM: 12 Mins
5 Min EMOM
2 Power Clean & Jerks – Build to 60%
2:00 Rest
5 Min EMOM
1 Power Clean & Jerk – Build to 80%