Freedom WOD Classes Warm Up: 8 Mins 4 Round Bottom to Bottom Tabata Squat :20/:10-static air squat Then 2 Rounds 10 Scap Pull Ups 10 Kip Swings 10 Ring Rows 10 PVC OHS w/ 2 sec pause in bottom Strength: 10 Mins 3 x 10 Back Squats – Moderate Load *Not intended to be very

Freedom WOD Classes Warm Up: 8 Mins 2:00 Bike / Row 1:30 / Side LAX Rotator Cuff 2 Rounds: 10 Deadlifts 10 Hang Power Cleans 10 Strict Press 10 Push Ups Strength WOD: 12 Mins 6 Min EMOM 1. 15/12 Cal Bike / Row 2. 4 Hang Power Clean – Heavy but unbroken Metcon: 20

Happy Valentines Day! Warm Up: 12 Mins .7 Bike / 400 M Run 2 Rounds: 20 Pull Aparts 10 / Side DB Ext. Rotation 10 Bent Over Rear Delt Flies 10 Scap Pull Ups 10 Kip Swings Then 1:30 / Side LAX Glutes OR Posterior Shoulder Metcon: 24 Mins 24 Min AMRAP: 10 Slam Balls

Happy Valentines Day Hooligans! Stay safe out there Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Mobility: 6 Mins Quad and Hip Smash Metcon: 30 Min The Break Up 14 Min Death by Wall Balls 20/14 Add two wall balls each min 2-4-6-8…… Rest 1 Min The

Freedom WOD Classes Warm-Up: – 5 Mins While coach explains new bodybuilding: PVC ROM, Cat Cows, etc Bodybuilding: 32 Mins 4 Stations – 8 Min AMRAP at each Up to 4 athletes at each station 2 Sets / Station *Don’t wait on each other. Start at different stations as needed. Use multiple machines / benches,

Freedom WOD Classes Warm Up: 10 Mins 5 Inchworms 15 Air squats 5 Negative Push Ups – 3 seconds down 15 Air Squats 1:00 Plank Shoulder Taps 10 Jefferson Curls 10 Deadlifts 10 Strict Press Strength – 12 Mins 6 Min EMOM: 1. 4 Back Squats 70-80% 2. :45 Burpees – working tempo, not sprint