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

Year 1 at Mr. Olympia is in the books for Dallas! We’re all very proud of the hard work he’s put in and the discipline it’s taken to rise to the big stage so quick! Very excited to see what he can do in this sport! Freedom WOD Classes Warm Up: 10 Mins 5 Min

You’re welcome? and I’m sorry… Have Fun! Freedom WOD Classes Warm Up: 15 Mins 400 M Run 2 Rounds: 20 Pull Aparts 10 Front Squats 10 Push Press Then: 1:00 / Side -Pigeon Stretch -Couch Stretch -Lat Stretch Week 1 Test: Strength: 5 Mins 2:00 Max Rep Thrusters 95/65 or scale to Fran weight Metcon: