Kain “CowBoy” Knapp
10/7/02 – 3/18/14
Freedom WOD Classes
Warm Up: 10 Mins
2 Min Double Under Practice
Then
10 Banded Pass Through
10 Strict Press
10 Push Press
10 Jerks
Then start warming up to your working weight for strength
Strength: 16 Mins
Week “B”: 16 Mins
Strength: Every 2 Mins Complete (6 mins)
Build to a heavier weight than last time
5 Strict Press (first 2 mins)
5 Push Press (second 2 mins)
5 Jerks (Third 2 mins)
Rest 1 Mins
Accessory Strength: Every 3 Mins Complete
8-12 DB Front Raises
8-12 DB Lateral Raises
8-12 DB Bent Over Rear Delt Fly
Metcon: 17 Mins Cap
“Kain”
For Time
200M KB Farmer’s Carry 50/35
20 Back Squats 185/130 Scaled 135/95
100 Double-Unders
20 Back Squats 185/130 Scaled 135/95
200M KB Farmer’s Carry 50/35
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
Olympic Weightlifting Class
Warm Up: 5 Mins
On a 5:00 Clock:
1:00 PVC ROM
1:00 Air Squats
2:00 of PVC Back Squat Down -> Sotts Press -> OHSQ Up
1:00 Alternating Samson
Snatch: 25 Mins
3 x 5 Power Snatch 40-50%
3×5 Overhead Squats – 50-60%
Then 3 Sets of 3 Complexes:
1 Power Snatch + 1 OH Squat w/ 2 sec pause at bottom + 1 Squat Snatch
*Complete a full complex unbroken. Can set the bar down between reps
Strength: 10 Mins
3 x SS
5-8 Nordic Curls
5-8 RDLs
