Couple of things you should know:
1) Wednesday is the pinnacle of our training week.
Your Legs Carry Your Dreams – Train Them Like It!
2) Your Dreams Are Also telling You To Wear 5″ Shorts On Wednesday!
“A” weeks will be intense by design, COOL? AND.. Now that you know it is going to suck.. get over it so we can get you huge, fit and ready for summer!
Murph Prep Starts NOW!
Freedom WOD Classes
Warm Up: 10 Mins
1:00 /side Front and lateral kicks
1:00 Hip and ankle openers
Then
2 Rounds
Monster Walks (down/back)
8 Banded Wall Balls Deadlifts (w/band around knees)
8 Banded Wall Balls (w/band around knees)
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(9 mins) Every three mins perform
25 Back Squats (AHAP)
Note: The goal is to try and go As Heavy As Possible while keeping doing 25 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 25 reps.
2 min rest/reset
(9 mins) Every three mins perform
8 /leg KB/DB Forward To Backwards Lunge
15-18 KB/DB Sumo Deadlift
Metcon: 16 Min
For 8 rounds of:
1 Min AMRAP
2 Wall Walks
4 Deadlifts 155/115
Max Effort Wall Balls 20/14
Rest 1 Min Between Rounds.
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
Olympic Lifting
