Hooligans!! How many of you are brutally sore after Murph?
We might not have the cure, but we are renting some recovery items for you to use. We have a 12 person mobile sauna coming out and a few ice baths as well.
And…
Once we’ve finished recovery, we’d like everyone to stay for a potluck lunch. So please bring something along with you. Simple foods though as it’ll be sitting as we complete Murph. We’ll share a FB event with some more details in the next few days.
Freedom WOD Classes
Warm Up: 12 Mins
2 Rounds:
5 Inchworms
8 Jefferson Curls
8 Deadlifts or Sumo DL
8 Burpees
12 Alt Lunges
Then 1:30 / Side Couch or Hamstring Stretch
Strength – 9 Mins
Every 3:00 x 3 Rounds
5 Back Squat @ 80-82%
Metcon: 12 Mins
4 Rounds of:
2:30 AMRAP
15 Sumo or Traditional Deadlifts 155/110
16 Alt. Goblet Lunges 50/35
Max Rep Burpees until 2:30
:30 Rest and repeat AMRAP.
Post WOD Stretch: 8 Mins
Coach Choice and lead
Functional Bodybuilding Class
Thursday:
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
Chest Day Greatest F’kn Hurts
Cable Chest Fly Giant Set
3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)
Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps
Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set
Cable Fly’s Century Set (high to low)
1 set x 100 Reps
Cable Fly’s Century Set (low to high)
1 Set x 100 Reps
MomFit:
Warm Up: 4 Mins
Bring Sally Up Air Squats
Posterior Chain Development: 4 Min
3 x Superset
5 Glute Ham Raises or 8 Nordic Curls
10 Double KB Sumo Deadlifts
Metcon: 14 Mins
14 Min EMOM
Odd: 175 – 150 M Row
Even: 10 KB Goblet Thrusters
