Freedom WOD Classes Warm Up: 8 Mins 10 Burpees w/ Strict Push Up 5 Inchworms 10/Side KB Bottoms Up Presses 10/Side DB External Rotation 10 Wall Glides 1:30 / Side LAX Chest or Rotator Cuff Strength: 20 Mins Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM” 15 Strict

Freedom WOD Classes Warm Up: 7 Mins 4 Round Air Squat Tabata :20/:10 10 / Side Jane Fonda Leg Lifts 10 / Side Long Lever Hamstring Bridge 8 Thrusters 8 Power Snatch 8 Power Clean & Jerks Metcon: 8 Min Cap “I give it a 10” For Time: 10 Thrusters 135/95 10 Snatch 135/95 10

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Hip Circles (forward) 10 / Side Hip Circles (backward) 10 / Side 90-90 Hip Rolls – Video 10 / Side Cossack Squats – Video 10 Back Squats – unloaded bar Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to

Today is National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags! Freedom WOD Classes Warm Up: 10 Mins 2:00 Row Then 2 Rounds: :30 Plank 7

Freedom WOD Classes Warm Up: 6 Mins 1:30 Row Easy :30 Moderate Row 30 Single Unders 150 M Run Easy 50 M Run Moderate-Fast 30 Single Under Conditioning: 8 Mins 2:00 Max Calorie Row 2:00 Rest 4:00-6:00 70% (your average calories per hour should be 70% of the 2:00 max cal effort) 6:00-8:00 80% Mobility:

Freedom WOD Classes Warm Up: 6 Min Cap 200 M Run 3 Inchworm Flows – 1 = downdog -> updog -> scorpion twist (video) > push ups 10 prone press (2.5-10#) 5 half rep wall walks w/ 5 second hold at top 10/leg 45 deg banded kickbacks Strength: 20 Mins Every 3:00 x 3 Rounds