Freedom WOD Classes D.R.O.M.s Mobility: Chest/Shoulders Strength: Deload Week Shoulder Press using 90% of your 1RM + 10lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 15 min AMRAP 200 m MB Run 20/14 7 MB Box Jumps 10 MB Sit Ups Elite Competition Class 1. Conditioning EMOMx30: Odd: 5

September 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s Mobility: Hips and Legs Strength: Deload Week Back Squat using 90% of your 1RM + 20lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 4 Rounds 14 min Cap 50 Double Unders 15 Over Head Squats 95/65 Elite Competition Class 1. Snatch 1RM 2. Clean Jerk

Freedom WOD Classes Rest Day / Active Recovery Elite Competition Class Rest Day / Active Recovery

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning “Rene” 7 Rounds: 400 Meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees

Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 10lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: EMOM Until you are unable to finish with in the minute. Minimum of 10 rounds Max of 30 rounds 5 Pull Ups 10 Push Ups 15 KB Swings