Casius “Cash Man” Knapp
10/25/02 – 4/25/08
Freedom WOD Classes
Warm Up 12 Mins
3 Rounds Rotating Tabata 20/10 (9mins)
Hollow Hold
Reverse Plank Hold
Reverse Plank Marchers
Plank Hold
Mountain Climbers
Bear Crawl
Strength: 12 Mins
Week “B” 12 Min
Core and Hip-flexor Strength
3 Rounds
45 Sec MB Arm Alt Deadbug
15 Sec Rest
45 Sec Right Side MB Iso Hold Deadbug
15 Sec Rest
45 Sec Left Side MB Iso Hold Deadbug
15 Sec Rest
45 Sec MB Crunches (feet at 90 degrees, rest ball on shines every other rep)
15 Sec Rest
Metcon: 17 Min
“Casius”
(Fight Gone Bad Style)
3 Rounds for Max Reps
1 Min GHD sit Ups or Anchor Abmat Sit Ups
1 Min Ski Erg
1 Min Strict K-2-E or Knee Raises
1 Min Sled Push
1 Min Alt Russian KB Swings
1 Min Rest
Only 3 people can be a each station at one time
(We only have three sleds).
Score is total number of reps just like Fight Gone Bad.
Functional Bodybuilding Class
WEEK B Volume week
Thursday: Shoulders
1) 4×25
Shoulder Press
2)3X12-15
Incline Shoulder “I”,“Y” & “T”
3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press
4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly
5) 3×12-15
Arnold Press
6) 3xME
Lat Raise Drop Set
7) 3xME
Front Raise Drop Set
Ladies Hour:
Warm Up: 5 Mins
2 Rounds or 5 Mins
10 /leg Quadruped Hip Circles video
10/ leg Hip Abduction video
10 /leg Glute Kickbacks
Strength: 5 Min
5 Minute Circuit
10 /side Banded Glute Kick Backs
10 / Side X Band Walks
10 / Side Lunges
Metcon: 14 Mins
3 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
Rest 1 Mins, Then:
4 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
Rest 1 Mins, Then:
5 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row
