Did you know Bryan accepted a position with Aurora Fire Rescue?! We wish him the best of luck in academy and hope to see him back soon! Thank you calling DNR home, sir

Freedom WOD Class

Warm Up: 7 Mins
2 Rounds
10 / Side Front Rack Lunges – Unloaded barbell
10 Thrusters
10 RDLs
5 Inchworms
1 Min Samson Stretch

Strength: 15 Mins

3 Rounds not for time:

10 / Side Back Rack Lunges
10 / Side DB Step Ups
5 Partner Eccentric Hamstring Curls
Rest 1 min between each movement (Mobility – Banded Hip Mobility)

Metcon: 12 Mins
Rotating Tabata (:45/:15)
Thrusters (115/75)
Row For Cals
Alternating DB Snatch (53/35)

Elite Competition Class – Deload Week

1. Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

2. Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat

3. Strict Press
Build to a Max Effort Set of 8 Repetitions

4. Aerobic Capacity
On the 3:00 x 8:
18/15 Calorie Row
15/12 Calorie Ski Erg
12/9 Calorie Assault Bike

5. Midline
Not For Time:
50 GHD Sit-Ups
50 Alternating Pistols
50 GHD Sit-Ups

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to 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 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 @ 75%
*Sets 4-6 @ 80%

D.
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 30 seconds

Performance Power Train

Monday, July 16th, 2018
Jet Fuel:
3x
20 Jumping Jacks
10 Ring Rows
:30 Wall chest throws https://youtu.be/VRRGIuxY_L4 (work on stable body position and explosive throws)
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
8×4 @55%
4×2 @65%

GainCity:
-Secondary BB movement:
Floor Press https://youtu.be/ty4-FuDLJ_w
4×5 heavy+10lbs
-CSR (chest supported rows)+10lbs
4×12 https://youtu.be/F3ZIJWxuVxI
-Band pull aparts
100

After Burner:
7 min Max rounds:
10 Burpee (regular)
10 Supinated Ring Rows (regular ring row but palms are turned toward the athletes face.
20 DB Push Press+10lbs