Freedom WOD Classes Warm Up: 10 Mins :30 Broad Jumps :30 Box Step Ups :30 Jump Rope High Knees down and back Butt Kicks down and back Inchworms – down only Intervals: 16 Mins Every 4:00 x 3 Rounds: .7/.6 Mile Bike *Alternate with a partner if needed. 2:00 cap per round Metcon: 16 Mins

Welcome to Coach Tyler’s program. Kicking things off pretty nasty.. Freedom WOD Classes Warm Up: 12 Mins 3:00 Row Then 3 Rounds: 10 Air Squats 6/Leg OH Lunge w/ light db/bumper plate :30 H0llow Hold Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Front Rack Lunges – from rack if desired 2. 10-15 GHD

Saturday Partner Metcon: Warm Up: 10 Mins 2 Rounds: 1:00 Bike 10 Scap Pull Ups 5 Inchworms + Push Up 1:00 Up Dog / Down Dog flow 5 Ring Rows 10 Russian Twists Metcon: 25 Mins 25 Min Partner AMRAP: Score is total completed rounds of Part 1 Partner 1: 5 pull ups 10 push

Freedom WOD Classes Warm Up: 8 Mins 500 M Row 1:30 / Side Worlds greatest stretch (video) 1:00 Wrist Rocks (video) 20 Air Squat :30 Handstand Hold Then warm up front squats Strength: 12 Mins 8 Min EMOM: Min 1: 10-15 Front Squats 135/95 or 50% Min 2: 8-10 HSPU – As hard as possible

The Christmas-Ugly Sweater-White Elephant Party is Next Saturday 12/13 at 6:00 p.m! Keep white elephant gifts between $20-30. Label any age specific gifts as 18+ or 21+ Freedom WOD Classes Warm-Up: 3 Mins :30 / Side Figure 4 Hip Rockers – Video 5 Inchworms Down & Back Samson Stretch Bodybuilding: 30 Mins Then 6 Min

Freedom WOD Classes Warm Up: 8 Mins 4 Round Tabata Air Squat :20/:10 2 Rounds: 20 Banded Rows 20 Pull Aparts 20 Band Bicep Curls 10 Push Ups Strength – 12 Mins 8 Min EMOM 1. :45 Max Rep Muscle Ups or 10-15 C2B Pull Ups 2. :45 Max Rep Push Ups Metcon: 22 Min