Coach Ana’s program kicks off today!

Freedom WOD Classes

Warm Up: 8 Mins
2:o0 Row
Then 2 rounds
20 Deadbugs
10 BB Good Mornings
10 Glute Bridges
10 Air Squats

Conditioning:  17 Mins
5:00 Row Technique Practice (legs -> hips -> arms)
Every 4:00 x 3 Rounds
400 M Run
OR
500 M Row

Metcon: 15 Min Cap
For Time:
200 M Row
20 Deadlifts 135/95
300 M Row
15 Deadlifts 155/110
400 M Row
10 Deadlifts 185/130
500 M Row
5 Deadlifts 225/155

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set