Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 100 M Run 10 Steps /Direction X-Band Walks 8 Front Squats 8 Push Press Week 5: Load Strength: 20 Mins Clean and Jerk using 90% + 5lbs of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 = Full reps from the ground

Freedom WOD Classes Warm Up: 10 Mins 2 Min mobility athlete choice 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Single Leg Alt t-2-b Week 4: De-Load Strength: 12-15 Mins Snatch  using 90% of your 1RM to calculate load 40% X 5 *Full Sq

Freedom WOD Classes Warm Up: 10 Mins 1 Min of Jump Ropes Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 5 Box Jumps  Week 4: De-Load Strength: 15-20 Mins Deadlift 90% of your 1RM

Freedom WOD Classes Warm Up: 10 Mins 200M Run Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Sit Ups 10 Push Ups 30 Sec /Side Standing Single Arm KB Marchers 10 Russan KB Swings Week 4: De-Load Strength: 15-20 Mins Bench Press 90% of your 1RM to calculate load 40% X

Freedom WOD Classes Warm Up: 5 Mins 1:00 Samson Stretch /side 20 Banded Pull Aparts 10 Lunges /leg 1:00 Double Under practice Week 4: De-Load Strength: 15-20 Mins Back Squats 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 When you see 5+, 3+, or 1+, that means you

Freedom WOD Classes Warm Up: 5 Mins 1 Min Bike or 250 Row 10 Bear complex with unloaded bar 1 Min Bike or 250 Row Week 4: De-Load Strength: 12-15 Mins Clean and Jerk  using 90% of your 1RM to calculate load 40% X 5 *Full Sq CL&J reps from the ground not touch and go 50% X