No Pain, No Gain! Let’s Get Week 2 Started Off Right! Freedom WOD Classes Warm Up: 10 Mins Down And Back High Knees 3 Step High Knee w/ Hold video High Knee Butt Kicks video Then 2 Rounds 100 M Shuttle Jog, 50 down/50 back 10 Clean Deadlifts 10 Clean High Pulls 10 Power Cleans

  Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Box Step Ups Week 1: Load Strength: 20 Mins Snatch using 90% of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 75%

Big Brace, Flat Back, Tall Chest = Good Lift! Oh And Don’t Forget To Breath! Freedom WOD Classes Warm Up: 10 Mins 200 M Run 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

Guess What Day It Is!?!?! Chest Day Baby! Freedom WOD Classes Warm Up: 10 Mins 60 sec DU Practice Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Hanging Marchers video 10 Beast To Knee Drive video 10 Kipping Knee-2-Elbow 10 Push Ups Week 1: Load Strength: 15 Mins Bench Press

Great Job On The First Day Of The New Program! Let’s Keep The Momentum Going And Crush Todays Strength And Metcon! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 30 sec /side In Place Samson Stretch 10 Alt Cossack Squat 10 Alt Lunges 10 Air Squats 60 Second Bike/Row Week 1: Load Strength: 20

New Strength Program Starts This Week! Here Is The Weekly Strength Breakdown Monday: Cleans and Jerk Tuesday: Back Squats Wednesday: Bench Press Thursday: Deadlift Friday: Snatch It is very important you use the correct % when each day/lift round down rather than up. If you do not listen to the above the weight increases that