Liberty “Bell” Knapp
3/10/08 – 10/27/20

Freedom WOD Classes

Warm Up 10 Mins
2 Rounds (10:00)
30 Sec Rd 1 Plank Holds/Rd2 HS Hold
10 Pike Push Ups
10 Push Ups
30 Sec Pull Up Bar Hang
10 Kip Swings
10 Jumping Pull ups

Strength/Conditioning: 12 Mins Cap
Week “B” 12 Mins (allow for 10-15 mins)
EMOM x 5 Rounds Complete
7-8 Handstand Push Ups AHAP
Or
5-6 Wall Walks AHAP
2 Min Rest
EMOM x 5 Rounds Complete
7-8 Negative Pull Ups AHAP

Metcon: 18 Min Cap
“Liberty”
3 Rounds
90 Seconds To Complete:
250/200M Row (1 min cap)
Max Reps Push Ups

Rest 90 seconds

90 Second To Complete:
200/250M Row
Max Reps Ring Dips

Rest 90 seconds

Score is total Push Up and Dips completed over the 3 rounds. A single round = 6 mins including rest time.

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour: 

Warm Up: 3 mins
250 Row
12 Anchor Point T-2-B
12 Inchworms
90 sec /leg Couch Stretch

Metcon: 9 mins
12 Min AMRAP
9 Alt Kettlebell Swings
9 Burpees
9 Alt Kettlebell Swings
9 KB Right Leg Box Step Ups
9 KB Left Leg Box Step Ups