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 position
10 Power snatch

Strength: 20 mins
4 Mins
To warm up to starting weight

6 Mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 65, 70 & 75% With a 1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (mobility between sets)
3×5 at 70% With a 3 sec pause in the bottom position of each rep

Metcon:  12 Min CAP
“Karen on the Run”
150 Wall Ball for time 20/14 (10ft/9ft)

*Every time you drop the ball, run out the East door and in the West door

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set

Dive Team

Crew Team