Freedom WOD Classes Warm Up: 11 Mins 3:00 Bike / Row 4:00 Hip Roll or Stretch 4:00 Squat Clean Warm Up Retest from 8/21/24 Metcon: 30 Mins “Barbell Peddler” 30 Min AMRAP: 24/20 Cal Bike or Row 24 Sit Ups 16 Box Jumps 24/20 8 Squat Cleans 135/95 Functional Bodybuilding Class Wednesday: Legs 1) Heavy

Freedom WOD Classes Warm Up: 5 Mins 1:30 / Side LAX Rotator Cuff 2 Rounds: 10 Wall Glides 10-15 / Side DB Ext. Rotation – Video 10 Ring T’s 20 Banded Tricep Ext. Strength: 12 Mins 3 x Superset 15 DB Bench Press 15 DB Pullover Extensions or Cable Tricep Extensions 2:00 Rest Between Sets

This marks the halfway point on our current program! That means starting today we will be repeating workouts from the first six weeks so refer back to those workouts and try to improve! We’ll also be giving you a break on the primary strength movements for the week but will still have the auxiliary strength.

Freedom WOD Classes Warm Up: 8 Mins 10 Glute Bridges 10 Single Leg Glute Bridges 10 Bird Dogs 10 Air Squats Then 3 sets: 10 Roll & Reach 10 Deadbugs Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a “Daily Heavy”. This means go by feel Option 2: 5 reps

Freedom WOD Classes Warm Up: 6 Mins 2:00 Row 10 Step Ups 10 Jefferson Curls 10 Deadlifts 10 Kip Swings Metcon: 13 Min Cap “Is it wrong to be strong?!” For Time: 9-15-21 Deadlifts Pull Ups Box Jumps 24/20 *Deadlift weights: Rd 1 275/195 Rd 2 225/155 Rd 3 185/125 Strength: 20 Min Cap 3

Happy early 50th (28th) Birthday Coach Cass! This thug has been with us since 2016 and we’re so proud and grateful to have her as a leader at DNR! Thank you for 8+ years of being a Hooligan! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 200 M Run :30 Hollow Hold 20 Band