Poudre School District Women’s Diving Team Does Their Dry-land Training On Mondays, Wednesdays and Fridays At 7:30am! Make Sure You Say Hi If You See Them Coming In For There Sessions!

Freedom WOD Classes

Warm Up: 5 mins
2 rounds Unloaded barbell or PVC
6 Clean complex  (clean DL + Hang Power Clean + Front Squat + Jerk)
5 Box Jumps

Strength:
4 Mins to warm up to working weight

6 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (mobility between sets)
3×5 at 50% With a 5 sec pause in the bottom position of each rep

Metcon: 18 min Cap
2 Rounds
9 Power Snatches 115/75
28 Box Jumps 24/20
18 Clean & Jerks 115/75
22 Burpees
1 Muscle Up Or 5 Chest To Bar Pull Ups

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl

Dive Team

Warm Up 10 Mins

Diving Technique Led By Coach Luke 30 Mins 

Metcon: 12 min Cap
75 Plate Jumps
Then
2 Rounds of
5 Ring Rows
5 Push Ups
10 Sit Ups

50 Plate Jumps
Then
3 Rounds of
5 Ring Rows
5 Push Ups
10 Sit Ups

75 Plate Jumps
Then
2 Rounds of
5 Ring Rows
5 Push Ups
10 Sit Ups