Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 Banded Pass Throughs 10 Hollow Swings 10 Spealer Rolls 15 Hang Power Clean or Snatch Mobility: 10 min Chest and Triceps Strength:  5 Min EMOM 8-12 Pull Ups With the Remaining time in the min hold a hand stand or plank Metcon: 15 min

Warm Up (5 Mins) 3 Rounds: 30 Seconds of Each: Strict Knee Raises Banded Tricep Extensions 10 M Shuttle Run Core (4 Mins) Simon Says Metcon (12 Mins) 12 Min EMOM: Min 1: 200 M Run (shorten if needed) Min 2: M.E Push Ups Min 3: 12 T2B

Freedom WOD Classes Warm Up: 4 mins Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 2 burpees Strength: 8 mins 3×5 at 60, 65 & 70% Push Jerk in Split 70, 75 & 80% of Strict press 1RM Split jerk the bar overhead, then perform 5

Warm Up (5 Mins) 3 Rounds: :45 Easy Row / :15 Fast Row Then: 2 Min / Side KB Roll Hip Flexors Metcon (20 Mins) 20 Min Partner AMRAP: Athlete 1: 300/250 M Row Athlete 2: Alternate every round Round 1: Max Box Jumps / Step Ups Round 2: Plank Hold *When Athlete 1 finishes

Freedom WOD Classes Warm Up: 5 mins 200 m Row 3 Rounds 5 /leg Single Leg KB RDL 8 Squat Jumps 200 m Row Strength: 8 mins 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Mountain Climbers 20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw 20 Sec Rest Metcon: 18 min cap “Night of the Living Deadlift”

Warm Up (5 Mins) E-W-E Walking Samson Stretch High Knees Single Leg Jump Squats 20 Banded Rows Metcon (15 Mins) 15 Min AMRAP: 40 Goblet KB / DB Lunges (20/leg) 30 MB Cleans 20 Ring Rows Stretch Legs