The Finial Count Down!

Today is the end of Coach Emma and Zack’s program!

Freedom WOD Classes

Warm Up 10 Mins
2 min Row
10 Alternating Cossack Squats
10 Slow Air Squats
10 Pike Push Up video
Then:
Barbell Warm Up: (Coach Lead)
5 Strict High Pull
5 Power High Pull
5 High Hang Power Clean
5 Front Squat – (3-0-1-0 Tempo)
5 Hang Squat Clean 3x 3 Position Clean

Strength:
4 Mins to warm up to first working weight

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

10 Mins
Tempo Front Squat 3-0-1-0
3×5 at 65%
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: 15 mins Cap
Complete as many rounds as possible in 15 minutes of:
19 Wall Balls 20/24
19 Cal Row

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