MURPH TOMORROW!
Doors open at 8:00 a.m and the workout starts at 9:00. Workout brief at 8:45 a.m. Please show up early to get warmed up and ready to start on time.
Sauna and cold plunge will be on site for recovery. You need to bring a towel to sit on, inside the sauna.
Freedom WOD Classes
Warm Up: 10 Mins
1:00 PVC ROM
10 PVC OH Squats
10 Hang Power Snatch
1:00 / Side Couch Stretch
1:00 / Side Pigeon Stretch
Then start warming up weighted Snatch
Metcon: 30 Mins
4 Rounds Not For Time:
Complete 1 Unbroken Complex of:
2 Hang Power Snatch
2 Hang Squat Snatch
2 Power Snatch
2 Squat Snatch
2 Overhead Squats
Then 500 M Row
5:00 Rest Between Rounds
*Choose your own weight and intensity.
Functional Bodybuilding Class
Friday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Minutes
Legs Day The Day We Die
180 Walking Lunges
1 Set Do Not Rest Or Pause
Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.
4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations
Deadlift SuperSet
3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)
Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again
