Happy Saint Patricks Day!
Welcome to Murph prep, and Day 1 of Coach Tyler’s program!
Expect to see 1 hero workout per week leading up to Murph on May 24th.
Also, thank you to everyone who showed up for the last FNL of the year and stayed for karaoke and the after party and witnessed the engagement of Coach Ana and Kyle!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
200 M Run
10 Air Squats
10 Box Jumps
10 Push Ups (rd 2 = 10 burpees)
10 / Side Leg Swings

Mobility:  10 Mins
LAX Roll 1:30 / Side Each
-Chest
-T-Spine
-Hips

Metcon: 23 Mins
“K-9 Graffit”
23 Min AMRAP
20 Burpee Box Jump Overs 24/20
40 Sit Ups
200 M Run (.3 bike or 250 row alternative)

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set

Dive Team

Dive Team

Warm Up
3 Rounds
Skip Jumps Down/Back
Pogo Jumps Down/Back
Burpee Broad Jumps

Strength: 10-15 mins
Rotating 1/2 Tabata
Plate Sit Ups
Mountain Climbers
Anchor Point T-2-B

Metcon: 20 Mins 

Every minute on the minute do the number of burpees indicated in the minute.

Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If  you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not complete the number of burpees required for that min then there will be a penalty. Penalties will be done at the end of the 20 mins.
Each burpee missed = 1 Cal row

1)  16 burpees
2)  7
3)  9
4)  10
5)  1
6)  15
7)  4
8)  12
9)  8
10) 8
11) 3
12) 13
13) 5
14) 11
15) 11
16) 5
17) 14
18) 2
19) 10
20) 16