Today is your last day to place an order for this years Murph shirt.
Freedom WOD Classes
Warm Up: 5 mins
Roll out for 3 mins
then
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Squat Cleans, 3 Front Squat
Home Strength:
Every 90 seconds, for 9 minutes (6 sets):
DB/KB Clean Complex
- 3 DB power clean
- 2 DB sq clean
- 1 Front Sq
- = 1 Rep
*Set 1 = Right Arm
*Set 2 = Left Arm
*Set 3 = Right Arm
*Set 4 = Left Arm
*Set 5 = Right Arm
*Set 6 = Left Arm
Home WOD:
1-2-3-4-5-6-7-8-9-10
Power Cleans
Front Squats
Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean
*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%
Metcon:
1-2-3-4-5-6-7-8-9-10
Power Cleans 95/65
Front Squats 95/65
Elite Competition Class
Box Squats
On the Minute x 10:
2 Box Squats
- All Sets at 50% 1RM Back Squat
- Box Height 3″ Below Parallel
Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)
Sets 1-2: 35% of 1RM Clean and Jerk
Set 3: 40% of 1RM Clean and Jerk
Tall Clean Complex (4:00 – 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk
Start at 35% of 1RM Clean and Jerk and Build
Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Set 1: 64% of 1RM Clean and Jerk
Set 2: 68% of 1RM Clean and Jerk
Set 3: 72% of 1RM Clean and Jerk
Set 4: 68% of 1RM Clean and Jerk
Set 5: 70% of 1RM Clean and Jerk
Set 6: 74% of 1RM Clean and Jerk
“90 Shiny”
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round
Directly Into…
21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round
Odd-Object A (On the 0:00)
On the 2:00 x 5 Rounds:
200 Meter Wreck Bag Run (50/35)
5 Unbroken Deadlifts
Odd-Object B (On the 12:00)
AMRAP 1:
Deadlifts (315/225)
Bike Erg Recovery
30 Minute Recovery Effort
Brother Bros Barbell Club
Friday (Session Three)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds:
10 Lunges + 5 Inchworm Pushups
1 Round:
Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Hip Power Snatch x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Front Squat + Jerk) x 2 reps @ 60-70% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 5 reps @ 65-70%
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 90-95% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
Performance Power Training
Friday, May 8th, 2020
Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @50%
1 Speedy Deadlift @65%
*in the same minute
GainCity:
3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3×20
Reverse hypers
GHD Situps
Afterburner:
10 min EMOM:
First minute:
250m Row
Second minute:
5 burpee over rower
3 Power Clean @bodyweight
**Last week becomes an emom this week. Gotta push that row and stay fast on the burpees!
