Don’t forget to place your order for this years Murph Shirt. Mens “bro’ tanks are available as well as unisex tee shirts and ladies muscle tanks. The cost is $20.00 per and the order sheet is at the check in desk, you have till middle of next week to place your order. 

Freedom WOD Class

Warm Up:
400 M Row: buy in
3 Rounds 
10 Banded 90/90
10 Double or Single Unders

Strength: 12-15 Mins
Strict Press **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
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: 15 mins
1-10
Strict Hand Stand Push Ups (in hardest position)
Plate Sit Ups 15/10  https://www.youtube.com/watch?v=swtHyclQfdw
Unbroken Double Unders  2:1 Singles

Post Score on white board.

Elite Competition Class

1. On the 0:00…
For Time:
400 Meter Air Runner
30 Thrusters (115/80)
400 Meter Air Runner

2. On the 20:00…
4 Rounds For Time:
21 Wallballs (30/20)
15 Toes to Bar
9 Deficit Kipping Handstand Push-ups (6″/4″)

3. On the 40:00…
6 Rounds For Time:
2 Rope Climbs (Rope hangs 5′ Off Ground)
100 Meter Run
6 Alternating Dumbbell Power Snatches (100/80)
100 Meter Run

4. On the 60:00…
For Time:
21-18-15-12:
Row for Calories
Bike for Calories

Rest 3:00

18-15-12-9:
Row for Calories
Bike for Calories

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk

C.
In 15 minutes, establish a 3-RM Front Squat

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.

E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 8 reps

(Goal weight should be 75-80% of 1-RM Clean)

Performance Power Training

Wednesday, MAY 2nd, 2018

Active Rest Day
400m Sled Drag
-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!
10-8-6-4-2
Power Clean @Bodyweight
200m Sandbag run after every set

Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls

*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times