The OG Pups

Austin “Hound Dog” Knapp  &  Apollo “Gizmo” Knapp

   10/10/98 – 8/31/15              12/4/98 – 5/19/08

Freedom WOD Classes

Warm Up:8 Mins
2 Rounds
100 M Run
5 Deadlift
5 Clean High Pull
5 Muscle Clean
5 Hang Power Cleans
5 Front Squats

Strength: 16 Mins
Week “B” 16 Mins
3×3
(6 mins) Every 2 mins perform
3 Squat Cleans (AHAP) Not Touch And Go
Note: The goal is to try and go As Heavy As Possible while not missing a rep

1 min rest/reset

Accessory Strength: Every 3 Mins Complete
8-12 RDL
8-12 Front squats (modify your weight to work on your squat depth)
Build in weight over the three sets but DO NOT OUT LIFT FORM

Metcon: 12 Cap Min
“Austin & Apollo”
12 Min AMRAP Ladder
100 M Run
Hang Power Clean 95/65

Each round you will increase by one rep at at the Hang Power Clean, climbing as high as you can go before time expires.

Example: 100m Run + 1 Hang Power Cleans, 100m Run + 2 Hang Power Cleans, 100m Run + 3 Hang Power Cleans………

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl