5/9/18

Don’t Miss Out!

Today is the last day to get on the list for a Murph Shirt/Tank. Cost will be $20.00 per shirt/tank, and they will be handed out on Friday the 25th, just in time to wear it for your Memorial Day Murph WOD! 

Freedom WOD Class

Warm Up: 8 mins
3 Rounds  Use a warm up weight (light) do not go heavy 
4 KB Turkish Get up
6 Single Leg Broad Jump Squats
7 KB Deadlift

Mobility: 8 mins
2 Min Lax Ball Shoulder Drill
2 Min Per Side Chest Smash

Strength: 12-15 Mins
Strict Press **90%  + 5 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 7 Min
7 Min AMRAP
Wall Balls 20/14
EMOM perform 5 Deadlifts 225/155

Score is total number of WB

Post Score on white board.

Elite Competition Class

2. Front Squat
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 92%
3 Reps @ 82%
1 Rep @ 94%

3. Squat Clean Ladder
For Time:
Buy-In: 40/30 Calorie Assault Bike
9 Squat Cleans (185/135)
7 Squat Cleans (225/155)
5 Squat Cleans (275/185)
3 Squat Cleans (315/205)

4. Conditioning
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Clean & Jerks (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
6 Power Clean & Jerks (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Clean & Jerks (155/105)
4 Burpee Box Jump Overs (24/20)

5. Midline
3 Rounds, Not For Time:
30 Reverse Hypers
20 Weighted AbMat Sit-Ups
10 Hip and Back Extensions
Athletes choice on weighted sit-ups, and free to build over the three rounds.

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%

B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 1 rep

*Sets 1-3 @ 65%
*Sets 4-6 @ 75%

C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, MAY 9th, 2018
Active Rest Day
Row 2:00/2:30 pace for 20 minutes
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
EMOM, Alternating:
Death By Squat @bodyweight, Overhead hold @bodyweight:
1, 2, 3, 4, 5, etc… Squat
:30 Overhead hold
-On the first minute, squat, starting with 1 rep and perform an additional rep every minute until failure.
-On the next minute, get the bar overhead any way and hold for 30 seconds.
**Scale weight to something that is manageable for 10ish minutes
**If a person is limited more by getting the weight overhead, do not decrease the weight of the squat. Hold a handstand instead, to preserve the heavy weight on the squat**
-then
Girth Differential:
3x
12 BB Drag Rows AHAP –https://youtu.be/SUrcyZIGEqE
12 DB Reverse Flyes
25 Banded Face pulls

3x
15 DB Alternating Curls
15 DB Skull Crushers