As Dallas gets ready to hit the stage at Mr. Olympia this weekend in Las Vegas, we’ll be introducing some bodybuilding into the program. Go show Mr. Colorado some love on IG @skinnymacho
Freedom WOD Classes
Warm-Up: 8 Mins
While Coach Demos Bodybuilding:
Air Squats
Band Pass Throughs
Pull Aparts
Good mornings
Week 1: Test Week
Bodybuilding: 30 Mins
5-10 Mins of Coach demo
Then 6 Mins per station (30 mins)
Station 1: 2 x 25 Leg Presses
Station 2: 2 x 10-15 Smith Machine Bulgarian Split Squat – Video
Station 3: 2 x 15-20 per Side Single Arm Row – Video
Station 4: 2 x 15-20 Standing Cable Flies – Video
Station 5: 2 x Superset: 15 Tricep Extensions + 15 Reverse EZ Bar Curls – Video
*Depending on class size, 2-3 athletes per station and rotate every 6 mins
**Time is a factor. As soon as your partner finishes you need to start and work with a weight that you can knock out without rest.
Metcon: 6 mins
6 Min AMRAP
4 Lateral Burpees over KB
10 Russian KBS 53/35
20 DU / 30 Singles
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 4 Mins
Warm Up: 10 Mins
2 Rounds
50′ shuttle jog down and back
8 Burpees
50′ shuttle jog down and back
8 DB Deadlift
50′ shuttle jog down and back
8 Strict Knee Raises
Mobility: 5 mins
2 mins /side Couch Stretch
Rotational Core Strength: 8 mins
2 Rounds
40 Seconds On / 20 Second Off
Reverse Crunch
Hollow Rocks or Holds
Hollow Mountain Climbers
Plank Crunches (video) or Plank Hold
Metcon: 15 min Cap
For Time
10-8-6-4-2-2-4-6-8-10 Reps of:
Alternating DB Burpee Deadlift video
Knee-2-Elbows
50′ shuttle sprint down and back at the start of each round.
Example:
Shuttle sprint
10 Alt DB Burpees DL
10 K-2-E
Shuttle Sprint
8 Alt DB Burpees DL
8 K-2-E
