Freedom WOD Classes Warm Up: 12 Mins 2 Rounds: 5 Inchworms 10 Kip Swings 10 Ring Rows 10 Alt Lunges Down and Back Samson Stretch 5:00 Banded Shoulder Stretch Strength: 12 Mins Then: 10 Min E(very other)MOM – 5 Rounds: 5-10 Pull Ups – as hard as possible but still unbroken *Kipping allowed, ring rows,

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 2 Rounds: 15 Pull Aparts 10 Push Ups 10 Burpees 5 / Side KB Bottoms Up Press Strength: 15 Mins 15 Min EMOM (5 Rounds) Min 1: 10 Strict HSPU as hard as possible OR 5 Negative HSPU Min 2: 15/12 Cal Row Sprint Min

Remember to invite your friends for a week trial in regular CF classes Oct 23-27th! Freedom WOD Classes Warm Up: 10 Mins 400 M Run Down and Back Walking Samson Stretch Down and Back Walking Lunges 5 Inchworms 3:00 Hip stretch – athlete choice Strength: 15 Mins 10 Min EMOM 0:00-3:00 (4 rounds) = 5

Freedom WOD Classes Warm Up: 10 Mins 500 M Row or 400 M Run 1:00 PVC ROM 10 PVC OH Squats PVC or Barbell Drill: Snatch High Pull – Finish Hip Extension – Video – 5 Mins Strength / Technique: 15 Mins Snatch – squat snatch if appropriate 2 x 6 Snatch High Pull ~70%

Happy Friday the 13th Hooligans! Freedom WOD Classes Warm Up: 10 Mins 4 Rounds of Air Squat Tabata :20/:10 2 Rounds: 5 Inchworms 10 Alt Lunges 10 RDLs Then 1:30 / Side Couch Stretch or Pigeon Strength: 15 Mins 3 x Superset 12 Alt. Back Rack Lunges – Heavy 10-15 Back Squats – Moderate 3:00+

Freedom WOD Classes Warm Up: 10 Mins 2:00 DU 2:00 Hip Stretch (Choose Frog, Samson, Butterfly, etc) 5:00 Coach Lead High Hang Squat Clean – PVC or unloaded barbell Strength: 15 Mins 1 x 6 Tempo Squat Clean & Jerk 50% Then: 3 Sets – Start at 60% and build 2 Complexes (not unbroken) 1