Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Lateral Monster Band Walk 15 Banded Glute Bridges 10 Banded Air Squats 10 Hang Power Cleans Then: 1:30 / Side LAX Roll Glutes Strength: 18 Mins 3 x Superset 7 Front Squats @ 60% 13 Back Squats *Perform both sets back to back

Get ready for conditioning Tuesdays Freedom WOD Classes Warm Up: 6 Mins 500 M Row /  .6 Echo Bike / 1000 M Assault Bike 1:00 / Side Couch Stretch 10 Russian KBS 10 Tuck Ups Strength Conditioning: 12 Min Cap Pick your poison 2K Row 2.4 Mile Echo Bike 4000 M Assault Bike Mobility: 5

Welcome to the new program! Murph Prep is in full effect over the next eight weeks! We will be doing a different Hero WOD every week up until Murph. It won’t be on Monday’s every week…. but it is today, so have fun! Our weekly stregnth plan is as follows but we will not have

Workouts are always better with a partner! Freedom WOD Classes Warm Up: 8 Mins 5 Min EMOM 5-8 Strict Pull Ups Then 5 Deadlifts 5 Snatch High Pulls 5 Power Snatch 5 Over Head Squats Strength: 20 Mins 20 Mins to Find a Snatch 1 Rep Max Metcon: 16 Min Cap 16 Min Partner AMRAP

New Program (Aka Murph Prep) Starts Monday! Freedom WOD Classes Warm Up: 8 Mins 1200M Bike / 500 M Row Then 2 Rounds 8 RDL with 3 sec negative 8 Inchworms 8 Alt Single Leg Broad Jump Strength: 20 Mins 20 Mins to Find a Deadlift 1 Rep Max Metcon: 16 Min Cap 4 Rounds

Hope You Are Ready For A Juicy Leg Pump Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Box Step Ups 12 Steps /side X-Band Walks 8 Thrusters Then 1 Min /side Samson Stretch Strength: 20 Mins 20 Mins to Find a Front Squat 1 Rep Max Mobility: 4 Mins 2 min /side Barbell