Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Push Ups 10 Lunges 5 Dips Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” Strength: 20 Mins  Week “B”: 16 Mins Strength: Every 2 Mins Complete (6 mins) 5 Strict Press (first 2 mins) 5 Push Press (second 2 mins) 5

Freedom WOD Classes Warm Up 7 Mins 15 Shoulder circles forward direction (start small, increase range) 15 Shoulder Circles backward direction 20 Banded Pull Aparts 10/side Banded Shoulder press Then 2 Rounds: 15 Air squats 30 second handstand/pike hold Strength/Conditioning: 20 Mins Cap Week “B” 12 Mins (allow for 10-15 mins) EMOM x 5 Rounds

Freedom WOD Classes Warm Up: 10 Mins 30 Single Unders 5 Inchworms with Push up 10 Deadlift w/ Empty Barbell 20 Double under or Double Under Practice Then 2 Rounds 10 Snatch Lift Offs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Over Head Squats Strength: 20 Mins WRITE DOWN THE WEIGHTS

House Of Pain Freedom WOD Classes Warm Up: 2 Rounds: 200m Run 5 Inchworms 5 Step up/down Burpees 10 dual KB Deadlifts 5 Burpees Metcon: 25 Min Cap “House of Pain” Partner WOD Metcon: 25 mins Teams of 4 200m Run Burpees Dual KB or DB Farmer Carry hold Rest * Everyone keeps working until

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded or PVC Pass Throughs 10 Clean Deadlifts 10 Clean High Pulls 10 Power Clean 10 Front Squats Strength: 16 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER Week “A”: 20 Mins Strength: Every

Freedom WOD Classes Warm Up 12 Mins  2 Rounds: 250m Row 30 sec Hollow Rocks 10 Scap Pull Ups 10 Kip Swings Strength: 6 Mins Week “A” 12 Min Core and Hip-flexor Strength 3 Rounds 45 Sec MB Arm Alt Deadbug 15 Sec Rest 45 Sec Right Side MB Iso Hold Deadbug 15 Sec Rest