Merry Christmas week and welcome to Coach James’ program! Freedom WOD Classes Warm Up: 12 Mins 2 Rounds: 10 Band Good Mornings 5/Side DB Push Press 10 Air Squats 5 / Side Bird Dogs 10 Alt. Lunges Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Overhead Lunges 75/55 2. 10-15 GHD Sit Ups or

Coach Tyler’s send off Metcon: Warm Up: 10 Mins .6 Bike / 500 M Row 2 Rounds: 5 RDLs 5 Hang High Pulls 5 Muscle Snatch 5 Front Squats 5 Jerks Mobility: 10 Mins Athlete Choice *Stretch, Roll, Barbell Technique if needed Metcon: 29 Mins 6 Rounds: Min 1: 5 Snatch 135/95 Min 2: 5

Freedom WOD Classes Warm Up: 10 Mins 5 Scap Pull Ups 10 Knee Push Ups 15 Air Squats 1:00 PVC Pass Throughs :45 / Side LAX Roll Glutes 5 Pull Ups 10 Push Ups 15 PVC OH Squats / Front Squats *Focus on technique not speed. Slow controlled movement Strength: 12 Mins 8 Min EMOM:

Freedom WOD Classes Warm-Up: 3 Mins 1:00 Jump Rope 1:00 Hip and Ankle Opener 20 Pull Aparts 10 Air Squats 10 Push Ups Bodybuilding: 30 Mins Then 6 Min AMRAP per station 1. 15 Hamstring Curls 2. 15 Quad Extensions 3. Superset – 8 / Side: Cable Rear Delt Fly + Lateral Cable Raise 4.

PSA: Due to extreme high winds with gusts up to 80 mph tomorrow the city/county is planning to shut power off on the map above for fire prevention. As of now DNR is not in the area planned for an outage but be prepared if so. If we lose power, 24/7 access will not be

Freedom WOD Classes Warm Up: 10 Mins 400 M Run / 2:00 Bike or Row Then everyone together 2 Round Rotating Tabata :45/:15 Rt leg forward kb deadlift – Video Lt Leg forward kb deadlift Push Ups Then 1:00 Hip & Ankle Open Intervals: 16 Mins Every 4:00 x 3 Rounds: .7/.6 Mile Bike *Alternate