Freedom WOD Classes Warm Up: 10 Mins 2:00 Row 2 Rounds: 5 / Side Split Leg Raises 10 / Side Fire Hydrants 10 / Side Donkey Kicks Then 1:30 / Side LAX Glutes Strength: 18 Mins (including warm up) 3 x Superset 8 Back Squats (70% or less) 8 / Side Bulgarian Split Squats 3:00

Freedom WOD Classes Warm Up: 7 Mins 500 M Row or 30/24 Cal Bike 2 Rounds: 5 Scap Pull Ups 5 Strict Pull Ups / Ring Rows 5 Kip Swings 15 Pull Aparts Strength Conditioning: 12 Mins 6 x Intervals: 1:00 Work / 1:00 Rest Row or Bike or Ski Mobility: 6 Mins 1:30 /

Freedom WOD Classes Warm Up: 9 Mins 1:00 PVC ROM 15 Air Squats 10 Snatch Lift Offs 10 Hang Power Snatch 10 Tall Snatch – Video 10 Burpees 1:30 / Side LAX Roll Rotator Cuff Strength & Technique: 20 Mins Tall Snatch – Video – 5 Mins Then: 3 x Superset @ 65% or less

Reminder that any team who competed at the Guardian Games receives a discounted registration for Barbells & Badges on August 13th. Let us know if you need help building a team! Freedom WOD Classes Warm Up: 8 Mins Wall to Wall (not down and back): High Knees Butt Kicks Toe Touch (ninja kicks) Walking Quad

HOOLIGAN’S Time to help out and support one of our own! If you haven’t had the chance to meet Chris Dunn then you are missing out! Chris, his wife Susan and two of their kids; Ren and Aaron have been part of the gym for over a year now (started Feb 2021). Chris typically goes

Freedom WOD Classes Warm Up: 8 Mins 2:00 DU Practice 2 Rounds: 5 / Side Split Leg Raises 10 / Side Fire Hydrants 10 / Side Donkey Kicks Then 1:30 Hip & Ankle Opener Strength: 18 Mins (including warm up) 3 x Superset 6 Front Squats (75% or less) 8 / Side DB or KB