Freedom WOD Classes Warm Up: 6 Mins 400 M Row / .7 Bike 25 Pull Aparts 12 Scap Pull Ups 12 Kip Swings 10 / Side KB Bottoms Up Presses Strength: 15 Mins 15 Min EMOM: Min 1: 10 Pull Ups / Muscle Ups – as hard as possible Min 2: 15/12 Cal Row Min

Freedom WOD Classes Warm Up: 10 Mins 1:00 PVC ROM Then 2 Rounds: :30 Plank 5 Inchworms + Push Up 10 Plate Bus drivers 10 Jumping Lunges Strength: 15 Mins Bench Press 10 Min EMOM 0:00-3:00 (4 rounds) = 5 reps 4:00-6:00 (3 rounds) = 3 reps 7:00-9:00 (3 rounds) = 1 rep *Start at

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

To celebrate our 10 year anniversary and love of Halloween we’d like to invite your friends and family for a Free Bring a Friend Day Halloween Week! 10/23-10/27 No experience needed. Every year we do a halloween themed week of workouts and we’d love to have y’all bring some energy with any friends who have

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 5 Inchworms 5 Burpees 10 Kip Swings 10 KB Russian Swings 15 Pull Aparts Strength: 20 Mins 10 Min Drilling – not full movement OR Shoulder mobility Muscle Up or Kip Pull Up Progressions Kip Pull Up Progressions Then: 10 Min E(very other)MOM – 5 Rounds:

Freedom WOD Classes Warm Up: 10 Mins 2:00 DU / Bike or 400 M Run 2 Rounds: 5 Ring (TRX) Y’s – Video 5 Ring (TRX) T’s – Video 5 / Side Bottoms Up KB Press 10 RDLs 5 Inchworms Strength: 15 Mins 15 Min EMOM (5 Rounds) Min 1: 10 Strict HSPU as hard