Meet Your 2023 Mens Physique Mr. Colorado!

Freedom WOD Classes

Warm Up: 10 Mins
90 seconds /side lax ball chest
2 Rounds
20 banded pull aparts
10 slow push ups
10 power cleans
20 banded tricep extension

Mobility:
Perform mobility between strength sets
Roll out Chest and Shoulders and Lats
Strength: 12-15 Mins

Bench Press **90%  + 5 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon: 20 Min Cap
In Teams of 3
2-4-6-8-10-12-14-16
Power Cleans 135/95
Dips
Bike

Row only if needed. Each partner will start a different station. All partners will workout at the same time on their prospect station.
Athlete 1: perform power cleans
Athlete 2: perform dips
Athlete 3: perform bike cals
Once all athletes have completed the reps for their station, everyone will rotate. Note you may not rotate to the next station until everyone has completed their reps.

Functional Bodybuilding Class

Week 2

Monday Arm Day

Straight Bar Cable Extensions
SS
Straight Bar Cable Curls
2 Sets / 30 Reps (no rest in between)

Close Grip Smith Bench Press Rest-Pause
1 Set / RP 20 Reps on first push
rest 10-15 seconds and perform 👇
Reverse Grip Smith Bench Press Rest-Pause
1 Set / RP 20 Reps on first push rest
rest 10-15 seconds and perform 👇
Close Grip Smith Bench Press Rest-Pause
1 Set / RP 20 Reps on first push
rest 10-15 seconds and perform 👇
Reverse Grip Smith Bench Press Rest-Pause
1 Set / RP 20 Reps on first push rest
rest 10-15 seconds and perform

Reverse Preacher Close Grip + Wide EZ Bar Curls
2 Sets / 15 Reps Close + Wide to FAIL

Poor DB Man’s Preacher
2 Sets / 20 Reps EACH (no rest)

DB French Press
2 Sets / 30 Reps

Cable Rope Curls
3 Sets / 20 Reps (don’t set the weight down, quick rest)

Cable Partial Extensions
3 Sets / 20 Reps (don’t set the weight down, quick rest)

Bodyweight Tricep Bar French
SS
Bodyweight Biceps Bar Curl
2 Sets / FAIL

Extensor Curl (Bent Arm)
ss
Extensor Curl (Straight Arm)
2 Sets / (20 Reps / FAIL)

Forearm Cable Curls 3 Way
2 Sets Each / 20 Reps