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: 8 Mins
10 / Side Front & Lateral Kicks
10 / Side Hip 90/90s
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
Tempo Drills: 18 Mins
3 x 4 Snatch Lift off – 2 sec pause BELOW Knee – 40-50%
3 x 4 Snatch Pull to Mid Thigh – 2 sec pause (bar not resting on thigh) – Same weight
3 x 4 Tempo Power Snatch – 3 sec to mid thigh – Same weight
Strength: 18 Mins
3 x 3 Power Snatch + Overhead Squat – Quick Singles @70-80%
3 x 3 Squat Snatch – Quick Singles @75-85%
