If…. you’ve noticed Coach Emma slacking, it’s because she is sandbagging it! Oh, and she’s pregnant! Her and Scott are expecting their first little female alien in May of next year. Congratulations home girl!

Freedom WOD Classes

Warm Up: 7 Mins
1:30 Row Easy
:30 Moderate Row
10 Jefferson Curls
1:30 Row Easy
:30 Moderate Row
5 Inchworms

Conditioning: 12 Min Cap
3 Rounds Not For Time: (but try to finish under 12 mins)
250 M Row Sprint / .3 Mile Bike
Odd object carry around building

Mobility: 5 Mins
1:00 / Side Couch Stretch
1:00 Frog / Butterfly
1:00 / Side Pigeon

Metcon: 15 Mins
“Suicide SqWOD”
15 Min Partner AMRAP:
12/9 Cal Row / Bike
12 Alt. Russian KB Swings 53/35
6 Lateral KB Over Burpees
*New athletes perform unloaded barbell snatch OR 8 Alt. DB Snatch

Only one person works at a time. Complete a full round before switching. Partner A will complete a full round while Partner B rest. Once Partner A as completed a round they will rest while Partner B completes a round.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Warm Up: 6 Mins
5 Jefferson Curls
10 Goodmornings
10 Pendlay Rows
10 Snatch High Pulls
10 Power Snatch
10 Overhead Squats

Clean Technique: 20 Mins 
3 x 8 Snatch Lift Off – 50% 1RM
*2 Second pause at knee, 2 second negative for touch n go rep
3 x 8 Tempo Snatch Deadlift – 50%
*Slow through full movement
3 x 8 Tempo Squat Snatch – 50%
*Slow through hip pocket, fast pull under

Strength: 15 Mins
5 x 3 Squat Snatch
*Build to 70-80%

CSU Hockey

Warm Up: 5 Mins
100 M Run
50′ Pogo Jumps
50′ Single Leg Broad Jump Squat
50′ Burpee Broad Jump
100 M Run

Mobility:
Hip and Quad Mobility

Core Development: 10 mins
3 Rounds /person
Partner Medball Core workout

Metcon: 20 Min Cap
“ZombieLand”
Partner Up – One person is Not Infected the other is a Zombie
80 Plate Jumps
60 Alt. Lunges
20 KBS
20 Ring Rows
20 Hanging Knee Raises or Anchor Point T-2-B
20 KBS
60 Sit Ups
200 M Single Arm KB Farmer Carry (switch arms at 100m) 53/35

If you are Not Infected you will start the workout at 0:00.  If you are a Zombie you will start the WOD :30 / 1:00 or 1:30 after the None Infected and try to catch them!

If you are a Zombie you must catch your None Infected partner.  If you fail to catch your partner you must do 20 burpees after the workout.
If you are Not Infected and you get caught by your Zombie partner then you must do the 20 burpees.

** Note teams can choose to do the burpees together at the end regardless of who wins**