If you didn’t see Ana and Kyle made a IG post introducing baby Knapp!

Meet Beau Allen Knapp
6 lbs 11 ounces
20.75 inches
Brown hair

Freedom WOD Classes

Warm Up 12 Mins 
6 Min Barbell Quad Smash
2 Mins Per Calf Smash
Then
2 Rounds
10 Deadlifts
10 Crunches
10 Box Step Ups

Strength: 6 Mins
3 Rounds 20/10
20 Sec Plat Sit Ups
20 Sec Plate Russian Twist
20 Sec Reverse Crunch
20 Sec Straight Leg Hip Lift
20 Sec Straight Leg Toe Touch video
20 Sec Rest

Metcon: 18 Mins
Three 4-minute intervals of:
20 DB Box Step Ups 50/35 (20″ box)
Then, as many rounds as possible with remaining time of:
7 Deadlifts 135/95
14 Sit Ups

Rest 2 minutes between rounds.

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:
X-band Lateral Walk down&back
Walking Samson Stretch – down
Inchworms – back
Lunge – down
Squat Jump – back
X-band Lateral Walk down&back

Strength:
3 Rounds
16 Goblet Lunges
16 Goblet Cyclist 3/4 Squats
16 3/4 Sumo DL

Metcon: 15 mins
2 Rounds
20 KB Swings
24 Goblet Squats
20 Ball Slams
25 Box Jumps