We hope everyone had a great Memorial Day and thank you for spending your Saturday morning with us for Murph! Stay swole my friends

Freedom WOD Classes

Warm Up 7 Mins
500 M Row / .6 Bike
15 Wall Glides
25 Pull Aparts
16 Alt. Lunges
:30 / Side Bicep Stretch

Core: 10 Mins
2 Rounds or 10 Mins
15 / Side Side Plank Hip Lift
15-20 / Side Single Leg Sit Up – On a bench with heavy db anchor – Video
1:00 Hollow Hold
1:00 Plank

Metcon: 22 Min Cap
For Time In Any Order:
1000 M Ski Erg
60 Wallballs 20/14
1000 M Row
80 Alternating DB/KB Goblet Lunge 50/35
1.2 Mile Bike
100 Sit Ups
*1 athlete works at a time while the other rests. You must complete all reps of a movement before moving onto the next but you can go in any order preferred (aka we only have 3 ski ergs so share them)

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 3 Mins

1 Min Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike

Core Development: 6 Mins
1 Min Hollow Hold
1 Min Flutter Kick
1 Min Sit Ups
1 Min Alternating Heel Taps
1 Min Plank
1 Min Mountain Climbers

Metcon: 16 Mins

8 Round Rotating Tabata (20/10):
Shuffle Burpees
Ball Slams
Box Push Up Mountain Climber
Alt KB Swings

Olympic Lifting:

Warm Up – 10 Mins
5:00 Row
2:00 T-Spine Roll
20 Air Squats
10 PVC Front Squats
20 Pull Aparts

Strength Drills: 18 Mins
3 x 5 Clean Lift Offs ~ 70%
3 x 5 Clean High Pulls ~ 70%
3 x 5 Squat Cleans ~ 70%

Strength: 10 Mins
Every 2:00
Perform 2 Clean and Jerks 85%+
Not Touch N Go