Murph is next Saturday! The workout begins at 9:15 a.m. Workout breakdown at 9:00 a.m. Please show up with enough time to warm up before AND sign up on Mindbody so we have a head count.

Freedom WOD Classes

Warm Up 9 Mins
2 Rounds
7 PVC Pass Throughs
7 PVC Windmills
7 PVC OH Squat
:30 HS Hold
Then work up to snatch weight 135/95 or 60%

Strength: 16 Mins
3 x Giantset
3-5 Strict Pull Ups
10-15 Kipping Pull Ups
15-20 / Side Crossbody row
3:00 Rest

Metcon: 13 Mins
“Good News About Hell”
3 Min AMRAP
5 Shuttle Runs 50′ (250′ total)
25′ HS Walk or 5 HSPU
Then Rest 2:00
Then 3 Min AMRAP
10 Shoulder to OH 135/95 (or 60% of Snatch)
5 Snatch (same weight
Then Rest 2:00
Then 3 Min AMRAP
10 C2B Pull Ups
50 Single Unders
*Thats right, singles.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 6 Mins
3 Rounds
X-Band Walk
Walking Samson Stretch
Ring Rows

Strength: 11 Min
3 Rounds
30 Seconds at each movement/each side
30 Sec/ side Single Leg KB RDL
30 Sec/ side Long Lever Glute Bridge
30 Sec /side Split stance Lunge
30 Sec Rest

Metcon: 
5 Rounds
50′ Walking Lunges
Shuttle runs
10 Jumping Pull Ups
*1 shuttle run = Wall To Wall

Olympic Lifting:

Warm Up – 10 Mins
5:00 Row
2:00 T-Spine Roll
40 Pull Aparts
20 Unloaded bar strict press

Technique: 12 Mins
3 x 8 Tempo Split Jerk – Slow dip/drive – Fast under bar
3 x 5 Complexes
Jerk Drive + Split Jerk
*Focus on full extension through drive before dropping

Strength: 20 Mins
20 Mins to establish Split Jerk 1RM