Freedom WOD Classes Warm Up: 7 Mins 2 Rounds – :30 Each Hollow Rock or Hold Heel Tap Oblique Crunch Plank Burpees Then: 2:00 DU Practice Mobility: 10 Mins 2 Min / Side Banded Samson Stretch 2 Min Butterfly Stretch 1:30 Hip & Ankle Opener OR Athlete Choice Metcon: 15 Min Cap “Clean Annie” 50-40-30-20-10

Freedom WOD Class Warm Up: 8 Mins 2 Rounds :30 Each: Air Squat Push Ups Inchworm Jumping Jacks Then: 10 Front Squats 10 Push Press 10 Thrusters Mobility: 8 Mins Athlete Choice Shoulders, Hips or both Metcon: 22 Min Cap “Coe” 10 Rounds For Time: 10 Thrusters 95/65 10 Ring Push Ups (or any other

Freedom WOD Classes Warm Up: 6 Mins 500 M Row /  .6 Echo Bike / 1000 M Assault Bike 10 Burpees 5 Inchworms 1:00 / Side Samson Stretch Strength Conditioning: 15 Min Cap Pick your poison 2 x 1000 / 800 M Row 2 x 1.2 Mile Echo Bike 2 x 2000 M Assault Bike

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Pass Throughs 15 Pull Aparts 10/Side DB External Rotation 10 Hang Power Snatch Then : 1:00 / Side Lat Stretch Strength: 18 Mins 3 x Superset: 3 Options 1) 5 Negative Pull Ups + 10 Kip PU or Ring Row 2) 4 Strict Pull

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Burpees 5 Negative Push Ups 5 Inchworms 10 Deadlifts :30 Handstand or Plank Hold Strength: 18 Mins 3 x Superset 15-20 Bench Press @45-50% 10-20 Push Ups – Any variation (knees, hand release, ring push ups, etc) 3:00+ rest between sets Metcon: 12 Mins 6

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds – :30 Each Hollow Rock or Hold Mountain Climbers Plank Step Ups Pull Aparts Mobility: 12 Mins 2 Min / Side Banded Samson Stretch 2 Min / Side Banded Pigeon Stretch 1:30 Frog Stretch 1:30 Hip & Ankle Opener OR Athlete Choice Metcon: 24 Mins 24