Freedom WOD Class Warm Up: 6-8 min 3 Rounds  6 Russian KB Swings 8 Inch Worms w/Push Up 10 Single Leg KB Deadlift (5 per leg) Mobility: 7 mins 90 sec/side lax ball glute/piriformis 2 mins /side lax ball quads Strength: 15 Mins Deadlift  **90%  + 10 LBS** of your 1RM to calculate load 75% X 5 85%

Warm Up: 5 Mins Complete all of the following 30 Second Lunges 10 Hip Circles Each Direction 30 Second Broad Jump Squats 10 Hip Abductions 30 Second Moutain Climbers 10 Hip “Super dog” Leg / Hip Development: 6 Mins 2 Giant Sets 10 / Leg DB Bulgarian Squats 10 Steps / Leg X Band Walk

Throw Back Thursday!  Freedom WOD Class Warm Up: 8 mins Med Ball Warm Up with a partner Wall Ball Shoots to partner 8 per person Rugby throw to partner 8 per side per person Soccer throw to partner 8 per person MB Sit up/pass to partner 8 per person Core Development: 5 min 4 Rounds

Warm Up: 4 Mins 2 Rounds 200 M Run 10 Ring Rows / Jumping Pull Ups 5 / Leg Jumping Lunges Core Development: 5 Mins EMOM x 5 Minutes 15 Sit Ups Hollow Hold to Finish the Minute Metcon: 16 Min 12 Min EMOM Odd: 8-12 Ring Rows Even: 8 / Leg KB Goblet Lunges

  Freedom WOD Class Warm Up: 6-8 mins 3 Rounds 100 M Row 8 Push ups 10 Banded Victory Pulls Strength: 12-15 Mins Strict Press  **90%  + 5 LBS** of your 1RM to calculate load 75% X 5 85% X 3 95% X 1+ When you see 5+, 3+, or 1+, that means you do the max reps

Warm Up + Interval:  8 Mins 2 Min Casual Row Then 3 Rounds 15 Second Sprint / 45 Second Casual Then 3 Rounds 30 Second Sprint / 30 Second Casual Metcon: 16 Min 16 Min Partner AMRAP Workout: 9 Russian KBS 9 Wallballs 9 DB Chest Presses *Alternate as necessary*