Freedom WOD Classes Warm Up: 7 Mins 1:00 / Side LAX Roll Chest 10 Strict Press 10 Push Ups 15 Band Tricep Extensions 10 Hang Power Cleans 8-10 Strict Knee Raises Strength: 22 Mins Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM” 12 Strict Press Then 2 OR 3

Warm Up: 6 Mins 1:30 Jump Rope (any variation) 7 Pike Push Ups 7 Squats – 3 sec pause in bottom 7 / Side Band Clamshells :30 Plank 7 Front Squats 7 Push Press – start with normal dip, then go lower each rep. Last 2 reps are Thrusters Metcon: 6 Min Cap “Vertigo” 21-15-9

Freedom WOD Classes Warm Up: 8 Mins 4 Round Air Squat Tabata :20/:10 Then: 10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video 10 / Side Long Lever Glute Bridge – Video 10 Down & Back (N-S-N) Lateral Monster Walks – Video 1:00 / Side Couch or pigeon stretch Strength: 12 Mins 8

Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 10 Wall Glides 10-15 / Side DB Ext. Rotation – Video 15 DB Arnold Rotations 20 Banded Curls Strength: 14 Mins 3 x Superset 15-20 Cable / Band Low Row 10-15 Wall Glides Or PVC Prone Press 2:00 Rest Between Sets Metcon:

Freedom WOD Classes Warm Up: 11 Mins 3:00 Bike / Row 4:00 Hip Roll or Stretch 4:00 Squat Clean Warm Up 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 Back Squat 5×5

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