The first Open workout gets released this Thursday and must be submitted by Monday at 5:00 p.m. Get registered today and join the DNR team!
Freedom WOD Classes
Warm Up: 6 Mins
Coach Lead PVC Shoulder Warm Up – 3 Mins
2 Rounds
8 Lunges / Leg
8 Over / Unders *Kick Over Racked Barbell then Side Lunge and Squat Under
Strength: 10 Mins
3 x Supersets
8 / Leg Front Rack Lunges
10 Thrusters
*1 Barbell – Finish Lunges and go straight into thrusters – athlete chooses weight*
Mobility: 10 Mins
Quad Smash 3 Min / Leg
2 Min / Side Samson Stretch
Metcon: 12 Min
3 Rounds For Time: 12 Min Cap
15 Front Squats (135/95)
15 HSPU
Elite Competition Class – 1/22/18
1. Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%
2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.
3. Alternating On the Minute x 12 (6 Rounds)
Odd Minutes – 1 Tempo Overhead Squat
5 Seconds down, 10 seconds pause in bottom
Even Minutes – Max Strict Ring Muscle Ups in :40 Seconds
4. Conditioning
4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95)
5. Bike Conditioning
3 Rounds:
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Press in Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep
*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat
D.
Two sets of:
Pushups x Max reps in 30 seconds
Rest 30 seconds
Romanian Deadlift x 10 reps @ 60% of 1-RM Clean
Rest 30 seconds