Coach Tyler is working on the finishing touches for this years Murph shirt. Once he has finalized things we will post pictures and put out an order form.

Freedom WOD Classes

Warm Up 12 Mins 
6 Min Barbell Quad Smash
Then
1 Min Bike or Ski Erg
30 Sec Hollow Rocks or Hold
1 Min Bike or Ski Erg
30 Sec Strict Knee Raise
1 Min Bike or Ski Erg
Then
2 Mins Per Leg Couch Stretch

Strength: 10 Mins
5 Rounds = 10 mins
20 Sec Straight Leg Cork Screw video
20 Sec Reverse Plank Marchers video
20 Sec Rest
20 Sec Bicycle Crunch
20 Sec Hollow Rocks or Holds
20 Sec Rest

Metcon: 18 Min Cap
“I Got Five On It”
18 Min AMRAP In Team s of 2
5 T-2-B
5 Burpees
5 T-2-B
5 Cal Bike or Ski

You go I go style. Only one person works at a time, completes a full round before switching.

Functional Bodybuilding Class

WEEK B Volume week

Thursday: Shoulders

1) 4×25
Shoulder Press

2)3X12-15
Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set

Ladies Hour:

Warm Up: 8 Mins
4 Round Air Squat Tabata :20/:10
Then:
10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video (https://www.youtube.com/watch?v=aDPCxEXR_9Q)
10 / Side Long Lever Glute Bridge – Video (https://www.youtube.com/watch?v=6FV56WsAQ6I)
10 Down & Back (N-S-N) Lateral Monster Walks – Video (https://www.youtube.com/shorts/oz4ZK8yh0E0)
1:00 / Side Couch or pigeon stretch

Strength: 12 Mins
2 x Superset
X-Band Lateral Walks down/Back
Walking Lunges Down/Back
15 Dual Sumo KB 3/4 DL

Metcon: 12 Min Cap
For Time:
4 Mins AMRAP
Step Ups

Then right into (no rest)

50 Alt Lunges
30 Ring Rows