LAST CALL! Sign up for the nutrition challenge and get your InBody scan this week! Ana’s breakdown will be at DNR Saturday from 9:00-10:30 am.

Then you can join us for our Monthly Coaches Throwdown workout at 10:30 a.m. For the past 6 months we’ve been getting together on the 1st Saturday of each month at 10:00 a.m for a coaches workout but we’d like to invite you all to join in!
Ana is programming and she said get ready for some “grunt work”, dah dah DAAHH!

Freedom WOD Classes

Warm Up: 8 Mins
Down and Back
High Knees
Butt Kickers
High Leg Kicks – Video 
Walking Hamstring Floor Sweep – Video
Knee Hugs – Video
Broad Jumps

Strength: 24 mins
4:00 Warm Up
3 x 10 Power Snatch – touch n go (Build to heavy w/ good technique)
2:00 Rest BT Sets
Then 4:00 Warm Up
3 x 10 Back Squats – 65-70%
2:00 Rest BT Sets

Metcon: 12 Min Cap
18-15-12 For Time:
Back Squat 115/75
Box Jump 24/20
Then 1:00 Rest
100 M Shuttle Sprint (50 M Down / 50 M Back to end of Sherwin Williams building)
30 Alt Lunges
100 M Shuttle Sprint (50 M Down / 50 M Back)

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 Hip Circles / Leg
10 Hip Abduction / Leg
10 Glute Kickbacks / Side

Strength: 12 Mins
2 Rounds Tabata 40/20 (left side then right side = 1 round)

Left side or direction
Left Leg Leads Monster Walk
Left Foot Forward KB Split Stance Deadlift video
Left Leg Single Leg Hip Thrust video 

Right side or direction
Right Leg Leads Monster Walk
Right Foot Forward KB Split Stance Deadlift video
Right Leg Single Leg Hip Thrust video 

Metcon: 12 Min Cap
12 Min AMRAP
5 KB Sumo Deadlifts
10 Single Arm Alt KB Swings
15 KB Goblet Squats
20 Box or Bench Step Ups

Olympic Lifting:

Warm Up – 10 Mins
2:00 Hip & Ankle Opener
2:00 T-Spine Roll on Foam Roller – work on hyperextension
500 M Row
10/Side Cosack Squats
20 Barbell Kang Squats
10 Sotts Press

Technique: 18 Mins
3 x 8 Snatch Lift Off – Mod Weight
3 x 8 Snatch Deadlift – Mod Weight
3 x 8 Snatch High Pulls – Mod Weight

Strength: 14 Mins
Every 3:00 x 5 Rounds
3 Power Snatch – singles
*As heavy as possible with good technique. Remember, power means above parallel so still drop under the bar!