Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Hand Release Push Ups 8 Banded Rows 2 Wall Walks 8 Banded Reverse Flies Mobility: 2 min Lax ball roll T-spin Strength: Gymnastic Strength 10-15 mins 6 Min EMOM Odd Min : 5-10 5 sec Negatives Handstand push ups (Hardest Variation pad under head, no

Freedom WOD Classes Warm Up: 4 mins 2 Rounds 30 Sec at each movement (This is not for Max reps, keep it slow and controlled) Banded pull a parts Barbell Push Press Barbell SDLHP 30 Sec Rest Mobility: 60 Sec Lax Ball Chest per side 60 Sec Lax Ball Lats per side Strength: 8 mins

Warm Up: 5 mins 2 Min Double Under Practice 2 Rounds 10 Kipping Swings 10 Strict Knee Raises 10/Side Banded Paloff Press Mobility: 5 mins Lax Ball Hips and Quads Strength: 10-15 mins 4 Rounds Rotating Tabata 45 work/15 Rest Plate Sit Ups 25/15 Hollow Rock or Hold Anchor Point T-2-B Metcon: 20 Mins 3

  Warm Up: 5 mins 10 Front/Back Leg Kicks Single leg broad jump west-east 2 rounds W/unloaded bar 5 Snatch grip RDL 5 Snatch high pulls 5 Power Snatch 5 Back Squats Strength: 20 mins 4 Mins Warm Up to Working Weight 6 Mins Snatch (this is ran as a group with the coaching leading

Poudre School District Women’s Diving Team Does Their Dry-land Training On Mondays, Wednesdays and Fridays At 7:30am! Make Sure You Say Hi If You See Them Coming In For There Sessions! Freedom WOD Classes Warm Up: 5 mins 2 rounds Unloaded barbell or PVC 6 Clean complex  (clean DL + Hang Power Clean + Front

Colorado State Women’s Ice Hockey Team Trains On Wednesdays  For Their Dry-land Training! If You Get A Chance You Should Go Watch Them Play At There Next Home Game Freedom WOD Classes Warm Up: 10 mins 3 Rounds  Use a warm up weight (light) do not go heavy  4/side KB Turkish Half Get Up video