Freedom WOD Classes Warm Up: 10 Mins 500 M Row / 400 M Run Then 2 Rounds 10 Air Squats 10 Kip Swings 10 Scap Pull Ups 5 Inchworms :30 / Side Figure 4 Rocks – Video :30 / Side Samson Stretch Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Back Rack Lunges –

Warm Up: 14 Mins 500 M Row 20 Pull Aparts 10 / Side DB Ext. Rotation 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Strict Press Then 1:30 / Side LAX Glutes OR Posterior Shoulder Metcon: 25 Mins Team of 3 – 25 Min AMRAP: Athlete 1: 500 M Row Athlete 2: AMRAP

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 25 Air Squats 15 Banded Shoulder Press 15 Pull Aparts Then: 1:00 PVC Pass Throughs Strength: 12 Mins 8 Min EMOM: 1. 10-15 Thrusters AHAP 2. Rest Mobility: 8 Mins 1:30 / Side LAX Roll: Glutes Traps 1:00 / Side Pigeon Stretch Metcon: 12 Mins 5

Thursdays mean Sprint! Freedom WOD Classes Warm-Up: 8 Mins While Coach Demos Bodybuilding: Air Squats Band Pass Throughs Pull Aparts Good mornings Week 1: Test Week Bodybuilding: 30 Mins Then 6 Mins per station (30 mins) 1. 2 x 25 Hamstring Curls 2. 2 x 25 Quad Extensions 3. 2 x Superset – 10-12 /

Need a nutrition tune-up? Coach Ana is taking virtual clients on Mondays, Fridays, and select evenings. Coaching may include counseling, education, goal setting, and accountability. Text 225-772-7998 or email anamaltares@gmail.com to get started! Freedom WOD Classes Warm Up: 10 Mins “Ultimate Shoulder Warm Up” – Video Using a #10-25 Plate: 8 Halos / direction 8 / direction “Plate 8” 8 / Side Plate Shovel

Welcome to gym class! Pull up your tighty whiteys and give it a try! Freedom WOD Classes Warm Up: 8 Mins Walk through Agility Drills Week 2:  Agility & Plyos: 18 Mins 8 Min Circuit: 1 Ladder + 5 Step Down Box Jumps – Video 2:00 Rest 8 Min Circuit: 5-10-5 Cone Drill – Video