“Bacon Sizzle”: the urge to roll around after a workout, unsuccessfully trying to find a comfortable position

Freedom WOD Classes

Warm Up: 8 Mins
1:00 Hip & Ankle Opener
2:00 Bike / Row
10 Band Lat Press Downs
10 Kip Swings
20 Air Squats (w/ glute band above knee)
10 Hang Squat Snatch

Metcon: 8 Min Cap
“Bacon Sizzle”
For Time:
5 Hang Squat Snatch 155/105 – heavy but unbroken or close
16/13 Cal Bike / Row
15 Pull Ups
30 Wallballs 20/14 *Modify weight to get done in 1-2 sets
15 Pull Ups
16/13 Cal Bike / Row

R&R: 6 Mins
Rest and stretch Hips

Strength: 20 Mins
Every 3:00 x 3 Sets – Rd 1 ~ 60% and build each round. Last round should suck!
12 Back Squats
Then:
2 OR 3 x Supersets (time dependent and also listen to your body)
15 Back Rack Cyclist Squats OR 8/side Back Rack Lunges
15-20 Dual Sumo KB 3/4 DL
2:00 Rest Between Sets
*Place KBs in center of gym and use the weight that is right for you

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set