Freedom WOD Classes Warm Up: 10 Mins 10 /side Front and Lat Kicks N-S-N Walking Samson stretch N-S-N Single Leg Broad Jump Squat N-S-N Walking Lunges 10 Speal Rolls Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets X-Band Lateral Walks video or Monster Band Lateral Walks video **full length

Freedom WOD Classes Warm Up: 5 Mins 30 Double Unders or Singles 20 Banded Pull Aparts 10 Ring Rows 10 Deadlifts Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets x 12-15 Reps Cable or Banded Lat Pull Down W/PVC Pipe Cable or Banded Triceps Extension video Cable or Banded Lat

2024 The Year Of “You” Let’s GROW! Freedom WOD Classes Warm Up: 5 Mins 200 M Run 10 Burpees Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets x 8-12 Reps Isometric Push Ups with 2 second pause 1 inch off ground Offset Barbell Curl Alternating DB Bench

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Run 5 Strict K-2-E 10 Box Step Ups Then 2:00 /side Couch Stretch Strength: 12 Mins Core Strength Tabata 45/15 (3 rounds = 12 min) Click on each movement of video  Star Fish Crunch Black Widow Knee Slides aka Mountain Climber with a lift Seated

  Freedom WOD Classes Warm Up: 12 Mins 2 Min Double Under Practice 20 Baned Pull Aparts 10 Snatch High Pulls 10 Power Snatches 10 Back Rack Snatch Grip Push Press 5 Burpees Then 2 mins /side Roll out Shoulders and T-spine Strength: 18 Mins 5×5 Strict Press Working up to your heaviest set of

Freedom WOD Classes Warm Up: 10 Mins 2 Mins /leg Couch Stretch Then 2 Rounds Monster Band Walks down and back 10 Monster Band Air Squats 12 Alt DB Hang Cleans Lunges down and back Strength: 20 Mins 5×5 Back Squats Working up to your heaviest set of 5 reps aka 5 rep max Metcon: