Need a nutrition tune-up? Coach Ana is taking virtual clients on Mondays, Fridays, and select evenings. Coaching may include counseling, education, goal setting, and accountability. Text 225-772-7998 or email anamaltares@gmail.com to get started!
Freedom WOD Classes
Warm Up: 10 Mins
“Ultimate Shoulder Warm Up” – Video
Using a #10-25 Plate:
8 Halos / direction
8 / direction “Plate 8”
8 / Side Plate Shovel
8 Plate Press Outs
8 Rocking Press Out
1:30 / Side LAX Roll Rotator Cuff
Strength – 12 Mins
8 Min EMOM
1. :45 Max Rep Rope Climb OR 10-15 Pull Ups
2. :45 Max Rep Push Ups
Metcon: 22 Min Cap
6 Rounds For Time:
8 Burpee Box Jumps 24/20
200 M Run
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Warm Up: 6 Mins
5 Inchworms
1:00 Hip & Ankle Opener
1:00 / Side Lat Stretch
10 Muscle Cleans
Clean Drills: 14 Mins
60% for all movements
2 x 6 Lift Offs
2 x 6 Hang High Pulls
3 x 4 Tempo Power Clean – slow to knees – Singles
Strength: 22 Mins
Power Clean:
3 x 3 @ 65-70%
2 x 2 @ 75-80%
3 x 1 @ 80-85%
Hockey Team
Warm Up: 6 Mins
DROMS
High Knees
Butt Kicks
Karaoke
Toe Touch
Over Unders
Single Leg Jump Squats
Hip & Auxillary: 16 mins
16 Minute Circuit
15 Step Down Box Jumps
15 / Side Single Leg Hip Bridge
1:00 Band Marches
10/Side Band Clam Shells
Metcon: 16 Mins
12 Min EMOM – Same for next time
1. 6 / Side Hang DB Snatch or 15 KB Swings
2. 12 Ball Slams
3. 10 Max Distance Broad Jumps
1 Min Rest, Then
For time: 500 M Row / . 6 Mile Bike For Time
Post WOD Hip Stretching
