Memorial Murph is 23 days away!
Time to put your big girl / boy pants on

Freedom WOD Classes

Warm Up: 18 Mins
2 Round Tabata (:45/:15)
BB Jefferson curls
Sampson to seated pistol (:45/sd)
90 90s
Quadruped hip circles (:45/sd)
Hip adductor stretch (:45/sd)

2 min bike then

4x TABATA 20:10 alt.
DU/SU
Mountain Climbers
Handstand hold

Strength: 14 Mins
3 x Superset
12 / Side DB Front Foot Elevated Split Squat – Video
8 / Side Goblet Cossack Squat – Video
1:30 Rest BT Sets

Metcon: 12 Min Cap
“The Banana Stand”
2 Rounds
80 Double unders (or 2 min DU practice)
40 Abmat situps
8 Wall walks

Functional Bodybuilding Class

Thursday:

Week “B” Volum Shoulders:
1)Seated Alternating DB Shoulder Press 4×25

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up 10 Mins
150m Row
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches
10 KBS

Strength: 6:30 mins 
12 min EMOM
Min 1: Max Effort Hollow Hold
Min 2: 20 Reverse Crunch
Min 3: 20 Sit-Ups
Min 4 Rest

Metcon:
5 Rounds with a 15 min Cap
12 KBS
12 Hanging Knee Raises or Anchor Point T-2-B
150 M Row

Olympic Lifting:

Warm Up – 10 Mins
2:00 T-Spine Foam Roll – Work hyperextension
10 / Side DB Ext. Rotation
15 Bent Over Reverse Flies
30 Pull Aparts
30 Air Squats
10 Push Press
10 Split Jerks

Technique: 18 Mins
3 x 5 OH Squat
3 x 5 Snatch Balance
3 x 5 Hang Snatch
*All lifts moderate to heavy if appropriate

Strength: 15 Mins
5 x 2 Squat Snatch – singles