It’s safe to assume that most of you know by now but just in case you haven’t heard..
Ana is pregnant! Baby Knapp is due April 30th, 2026. Thank you for everyone who has already congratulated us! p.s we don’t know the gender and don’t plan to.
Freedom WOD Classes
Warm Up: 10 Mins
500 M Row
Then 2 Rounds
10 Alt. Lateral Lunges
10 Kip Swings
:30 Hollow Hold
5 Inchworms
Then:
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating Back Rack Lunges – from rack if desired
2. 10-15 T2B
Metcon: 16 Min Cap
3 Rounds For Time:
12 Plate Burpees 35/25 – Video
24 Overhead Plate Lunges 35/25
500 M Row
Functional Bodybuilding Class
Week 18:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
45 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
Crew Team
Warm Up: 10 Mins
500 M Row
Then 2 Rounds
10 Alt. Lateral Lunges
10 Kip Swings
:30 Hollow Hold
5 Inchworms
Then:
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating DB Goblet Lunges
2. 15 Sit Ups
Metcon: 16 Min Cap
3 Rounds For Time:
12 Burpees
24 Goblet Squats
500 M Row
