Freedom WOD Classes Warm Up: 10 Mins 200 Run or 250 Row or 500 Bike Then 10 Minutes to set up, test movements/weights and get mobile Strength: 20 Mins  No Strength Metcon: 45 Min cap “9-11 Tribute”  2001m Run (1.25 miles) 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest to Bar Pull Ups

Freedom WOD Classes Warm Up 12 Mins  Partner warmup 4 rounds each Partner 1: 30 Sec Bike Partner 2: 5 Ring Rows 5 Dips Strength: 6 Mins Week “A” 12 Min Core and Hip-flexor Strength 4 Rounds 45 Sec Left Leg Hip Flexor Strength Drill Options: Advance, Intermediate & Beginner video 15 Sec Rest 45 Sec

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Apart 6 Strict Press 6 Box Step Ups 8 Push Press 8 Box Jumps 10 Push Jerks 10 Back Squats Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER Week “A”:

Freedom WOD Classes Warm Up: 10 Mins Accumulate 1 min Of Hanging From Pull Up Bar Then 10 Kip Swings 8 Jumping Pull Ups 6 Kipping Pull Ups 10 Inchworms 8 Pyramid Push Ups 6 Handstand Push Ups Then Accumulate 1 min of Plank Strength: 12 Mins  Week “A” 12 Mins EMOM x 5 Rounds

Freedom WOD Classes Warm Up: Find your Partner Get the equipment needed for the workout Pray that you will survive Run 200 M together Do 10 Air Squats together Do 10 Burpees together Listen to Coach Zak Break Down the Workout! Metcon: 50 Min Cap “Blood Sport” Partner WOD Buy in: 100 wall balls Then

Freedom WOD Classes Warm Up: 12 Mins Warm Up With A Partner Find A Partner Get A Bike Then Three Rounds Partner A: 30 Sec Bike Partner B: 30 Sec Pull Up Bar Hang Strength:   Week “C” No Strength this week Metcon: 40 Min  “We Die Hard” With A Partner 150/120 Cal Bike 1 Mile