Today is Coach Ana’s Last Day Of Coaching. She Will Be Moving To AZ This Weekend So I Suggest You Find Your Way To One Of Here Classes Today!
Freedom WOD Classes
Warm Up: 10 Mins
90 Sec Jump Rope
2 Rounds
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”
10 Push ups
10 Box Step Ups
Week 9: Test Week
Strength: 25 Mins
Bench Press 1 Rep Max
Metcon: 15 Min Cap
“Making Soap”
5 Rounds
:90 Work/ :90 Rest
50′ Sandbag Carry Bearhug or Odd Object (Heavy but unbroken)
5 Plate Deficit Push Ups 45/25 video
AMRAP Double DB/KB Box Step Ups 50’s/35’s
You have 90 seconds to complete 50′ sandbag carry, 5 deficit push ups and with the remaining time AMRAP Box Step Ups.
Then rest 90 seconds and repeat for 5 rounds.
Score is box step ups.
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 10 Mins
10 / Side Front & Lateral Kicks
10 / Side Hip 90/90s
10 / Side Fire Hydrants
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
Pause Drills: 20 Mins
3 x 5 Front Squats w/ 2 sec pause in bottom
4 x 6 Hang Squat Snatch w/ 2 sec pause in catch – singles @50%
4 x 6 Squat Snatch w/ 1 sec pause at low hang – singles @50%
Strength: 14 Mins
14 Min Every Other Minute:
1 Hang Power Snatch + 1 Squat Snatch – Touch n’ go
*Build to heavy
