Yo Adrian!
Are you coming to Odell’s brewery this Saturday at 5:00 p.m?!!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
16 Alt Lunges
10 Banded Air Squats
10 Scap Pull Ups
10 Kip Swings
:30 Hollow Hold
200 M Row
Strength Retest Week
Compare to 10/6/25:
2:00 Max Rep T2B
5 Min Rest
2:00 Max Rep Back Rack Lunges 95/65
*Perform same modifications / weights, as previous test.
Metcon: 16 Min Cap
3 Rounds For Time:
25 Ring Rows
25 Wallballs 2/14
Rd 1 = 6 Clean and Jerks 185/130
Rd 2 = 8 Clean and Jerks 155/110
Rd 3 = 10 C&J 135/95
*If working on technique perform 10 C&J every round at lighter loads
Functional Bodybuilding Class
Week 4
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Arms Day
Cable Rope Extensions
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into:
Cable Straight Bar Curls
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Rope Extensions
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Straight Bar Curls
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
TriFucta giant set
3 sets x 20/20/Failure
EZ Bar Seated French Press
EZ Bar Skull Crushers
Close Grip EZ Bar Bench Press (slow)
(perform 20 french press / 20 skull crushers / max effort to failure close grip press)
BiFucta giant set
3 sets x 20/20/20
DB Seated Curls Partials (top to half down)
Incline DB Curls
Standing DB Curls w/ exaggerated lean (ask me for a demo)
Biceps Giant Set
1 Set
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
No Rest Move Right Into: (this is not a typo)
Tricep Giant Set
1 Set
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Repeat above for one more set of each giant set bicep to tricep
Dive Team
Warm Up: 10 Mins
5 Mins of mobility
-then-
2 Rounds
5 Push Ups
10 Plank Step Ups
15 Crunches
Strength: 8 Mins
5 Rounds
1 Min to Complete
10 Hollow Rocks
10 V Ups or Tuck Ups
10 Straight Leg Hip Lift
10 10 Hollow Rocks
30 Second Rest
Metcon: 15 Min Cap
5 Rounds
25 Sit Ups
12 Barbell Floor Press
Every Min On The Min Stop what you are doing and preform 5-8 Ball Slams (including Min 0:00)
