Then Next Two Weeks Of Programing Is Brought To You By Coach Emma And Coach Zack! Freedom WOD Classes Warm Up: 10 mins 10 mins warmup- 30 sec hip and ankle mobility, 2 min 1min/side Lax ball chest 2 min 1min/side LAX ball lat roll. 10 Air squats 10 Snatch deadlift 10 Snatch to power

We Have A Team Competing This Weekend In The MBS Turkey Challenge! Go Cheer Them On If You Can! Heat Times Are In The Picture Above. Team Chalk Tuah! Cassandra, Andi, Bryan, Zack Located At the Stockyard Event Center Denver Colorado   Freedom WOD Classes Warm Up (5 Mins) 10 /leg Front and Lat Kicks

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Hand Release Push Ups 8 Banded Rows 2 Wall Walks 8 Banded Reverse Flies Mobility: 2 min Lax ball roll T-spin Strength: Gymnastic Strength 10-15 mins 6 Min EMOM Odd Min : 5-10 5 sec Negatives Handstand push ups (Hardest Variation pad under head, no

Freedom WOD Classes Warm Up: 4 mins 2 Rounds 30 Sec at each movement (This is not for Max reps, keep it slow and controlled) Banded pull a parts Barbell Push Press Barbell SDLHP 30 Sec Rest Mobility: 60 Sec Lax Ball Chest per side 60 Sec Lax Ball Lats per side Strength: 8 mins

Warm Up: 5 mins 2 Min Double Under Practice 2 Rounds 10 Kipping Swings 10 Strict Knee Raises 10/Side Banded Paloff Press Mobility: 5 mins Lax Ball Hips and Quads Strength: 10-15 mins 4 Rounds Rotating Tabata 45 work/15 Rest Plate Sit Ups 25/15 Hollow Rock or Hold Anchor Point T-2-B Metcon: 20 Mins 3

  Warm Up: 5 mins 10 Front/Back Leg Kicks Single leg broad jump west-east 2 rounds W/unloaded bar 5 Snatch grip RDL 5 Snatch high pulls 5 Power Snatch 5 Back Squats Strength: 20 mins 4 Mins Warm Up to Working Weight 6 Mins Snatch (this is ran as a group with the coaching leading