Colorado State Women’s Ice Hockey Team Trains On Wednesdays  For Their Dry-land Training! If You Get A Chance You Should Go Watch Them Play At There Next Home Game

Freedom WOD Classes

Warm Up: 10 mins
3 Rounds  Use a warm up weight (light) do not go heavy 
4/side KB Turkish Half Get Up video
6 Single Leg Broad Jump Squats
7 Kip Swings
1 Min Samson Stretch per leg

Mobility: 6 mins
90 sec /side Lax Ball Hips and Glutes
90 sec/side Lax Ball Lats

Strength: 10 Mins 
Gymnastic Strength

6 Min EMOM
Odd Min : 5-10 reps  5 sec Negative  Pull ups Hardest Variation (Hardest Variation jumping, bands, no bands)

Even Min : 30+ sec Handstand hold
repeat for 6 mins

Metcon:
13 Min AMRAP
10 Russian KB Swings 70/53
10 T-2-B
100 m Single Arm Farmer Carry 70/53 (50 m with one arm, 50 m back with opposite arm)

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 9 mins
Tabata 20/10
3 sets perform a full round on the right Leg then Switch to the left leg for a full round = 1 round
Banded Lateral Walks
Banded Curtsy Lunges video
Banded Kickbacks video
Banded Kickout video

Metcon: 15 Min Cap
4 Rounds
15 Med Ball Cleans
12 Double DB Push Press
9 KB Sumo Deadlifts