Freedom WOD Classes Warm Up: 10 Mins 60 Sec Jump Rope Practice 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Alt Lunges Week 2: Over LoadStrength: 12-15 Mins Strength: 15 Mins Snatch using 90% of your 1RM to calculate load 70% X 3

Freedom WOD Classes Warm Up: 10 Mins Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 10 Box Step Ups Week 2: Over LoadStrength: 12-15 Mins Deadlift using 90% of your 1RM to calculate load 70%

Peck Pop Of Love, Feed Them! Freedom WOD Classes Warm Up: 10 Mins 200 M Row Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Tuck Ups 10 Push Ups 10 Kipping Knee-2-Elbow 10 Push Ups Week 2: Over Load Strength: 12-15 Mins Bench Press using 90% of your 1RM to calculate load

Freedom WOD Classes Warm Up: 10 Mins 30 sec /side In Place Samson Stretch Then 2 Rounds 10 Jumping Pull Ups 10 Alt Cossack Squat 10 Russian KB Squat 10 Goblet Squats Then 10 Spealler Rolls (center, right, left =1) Week 2: Over Load Strength: 15-20 Mins Back Squats using 90% of your 1RM to calculate load

No Pain, No Gain! Let’s Get Week 2 Started Off Right! Freedom WOD Classes Warm Up: 10 Mins Down And Back High Knees 3 Step High Knee w/ Hold video High Knee Butt Kicks video Then 2 Rounds 100 M Shuttle Jog, 50 down/50 back 10 Clean Deadlifts 10 Clean High Pulls 10 Power Cleans

  Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Box Step Ups Week 1: Load Strength: 20 Mins Snatch using 90% of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 75%