Freedom WOD Classes Warm Up: 8 Mins 400 M Run or .6 Mile Bike 1:00 Up Dog / Down Dog Flow 1:00 / Side Samson to Hamstring Flow 5 Inchworms 10 Deadlifts 10 Hang Power Cleans 10 Power Cleans Agility & Plyos: 18 Mins 8 Min Circuit: 1 Ladder + 5 Step Down Box Jumps

Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then 2 Rounds 10 Alt. Lateral Lunges 10 Kip Swings :30 Hollow Hold 5 Inchworms Then: :30 / Side Figure 4 Rocks – Video :30 / Side Samson Stretch Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Front Rack Lunges – from rack if

Saturday Partner Metcon: In Teams of 2 OR 3: 30 Min Chipper AMRAP: 50 Slam Balls 4 Wall Walks 50 Russian KBS 4 Wall Walks 50 Push Ups 4 Wall Walks 100 Air Squats *Only 1 athlete works at a time. The other partner rests. *If team of 3 then one athlete works, 1 rests,

Freedom WOD Classes Warm Up: 10 Mins 30/24 Cal Bike / Row 20 Air Squats 10 / Side Front & Lateral Kicks 10 Front Squats 20 Pull Aparts 10 Band Pass Throughs :30 Handstand / Plank Strength 12 Mins 8 Min EMOM: 1. 12-15 Front Squats 135/95 or 50% – whichever is lower 2. 8-10

Freedom WOD Classes Warm-Up: – 6 Mins 1:00 PVC pass throughs 10 / Side Front & Lateral Leg Kicks 1:00 Hip & Ankle Opener 10 Push Ups 10/Side DB External Rotation *If you haven’t been here for bodybuilding then go through a quick tutorial with the coach during the warm up Week 1: Test Week

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Wall Glides 10/Side External Rotation 15 Pull Aparts 5 Tempo Push Ups – 2 seconds down 10 Good Mornings 5 Inchworms Strength – 12 Mins 8 Min EMOM 1. :45 Max Rep Ring MU OR 10-15 C2B Pull Ups 2. :45 Max Rep Push Ups