Year 1 at Mr. Olympia is in the books for Dallas! We’re all very proud of the hard work he’s put in and the discipline it’s taken to rise to the big stage so quick! Very excited to see what he can do in this sport!
Freedom WOD Classes
Warm Up: 10 Mins
5 Min Circuit:
Down & Back Bear Crawl
14 Alt Lunges
10 Air Squats
Then: 1:30 / Side Couch or Pigeon stretch
:30 Hollow Hold
10 Scap Pull Ups
10 Kip Swings
Week 2:
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating Back Rack Lunges – from rack if desired
2. 10-15 T2B
Metcon: 16 Mins
4 Round Tabata :45/:15
1. Back Squats 225/155 – pick a moderate heavy weight to hit 5-10 reps each round
2. Ring / Bar Muscle Ups or Pull Ups
3. Cal Row
4. Rest
Functional Bodybuilding Class
Week 18:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 20 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
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
Giant Set
4 Sets
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
Giant Set
4 Sets
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
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
45 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
