The Finial Count Down!

Today is the end of Coach Ana and Taylor’s program!

Freedom WOD Classes

Warm Up 10 Mins
5 BB Jefferson curls
90/sec LAX glutes
~then~
2 Rounds
5 push ups
5 BB complex (DL + PC + FS + S2OH)

Strength:
4 Mins to warm up to first working weight

8 Mins
3 Position Clean (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

8 Mins
Tempo Front Squat 3-0-1-0
3×5 at 75%
60 sec rest between sets

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 12 mins Cap
1 BB complex 95/65 Scaled 75/55
10 Lat Bar Over Burpees
1 BB Complex 135/95 Scaled 95/65
10 Lat Bar Over Burpees
1 BB Complex 155/110 Scaled 115/75
10 Lat Bar Over Burpees
1 BB Complex 185/130 Scaled 135/95
10 Lat Bar Over Burpees
1 BB Complex 205/145 Scaled 155/115
10 Lat Bar over burpees

BB complex = unbroken  Deadlift + Power Clean +  Front Squat + S2OH

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

Dive Team

Coach Luke:
Warm Up and Drills

Metcon: 12 mins
1 Slam Balls
10 Box Jumps
2 Slam Balls
9 Box Jumps
3 Slam Balls
8 Box Jumps
4 Slam Balls
7 Box Jumps
5 Slam Balls
6 Box Jumps
6 Slam Balls
5 Box Jumps
7 Slam Balls
4 Box Jumps
8 Slam Balls
3 Box Jumps
9 Slam Balls
2 Box Jumps
10 Slam Balls
1 Box Jumps