Murph shirt registration deadline is Friday! Sign up at the front counter. Lucas Richmond has also offered his 50% discount for TYR footwear to all of you Hooligans. Take a look at their website and write down the sku number to get to Luke before the end of the week!
Freedom WOD Classes
Warm Up: 6 Mins
1:00 Banded Pass Throughs
20 Pull Aparts
10 Kip Swings
3 Wall Walks
10 Push Ups
15 Russian KBS
Strength: 8 Mins
Odd: 8-10 HSPU – as hard as possible
Even: DU / Handstand Practice
Mobility: 6 Min
Hip Stretch / Roll – Recovery from Monday
Metcon: 12 Mins
12 Min AMRAP
20 Push Ups
20 Russian KBS 53/35
12 T2B
Functional Bodybuilding Class
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps
MomFit:
Warm Up: 3 Mins
1 Min Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
Core Development: 6 Mins
1 Min Hollow Hold
1 Min Flutter Kick
1 Min Sit Ups
1 Min Alternating Heel Taps
1 Min Plank
1 Min Mountain Climbers
Metcon: 16 Mins
8 Round Rotating Tabata (20/10):
Shuffle Burpees
Ball Slams
Box Push Up Mountain Climber
KB Swings
