7/18/18

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Freedom WOD Class

Warm Up: 7 Mins
Neurological Mobility

Then 500 M Row

Strength: 20 Mins

5 Minute coach lead technique to work technique / timing

3 x Snatch Accessory Complex: rest 2 mins between sets
Complex: 3 Lift Offs + 3 Olympic DL + 3 Hang High Pulls + 3 High Pulls

Then: 3 x 5 Sotts Press – PVC / Unloaded Barbell, only go heavier if you have the mobility and stability

Metcon: 12 Min Cap
3 Rounds For Time:
12 Snatch (95/65)
8 Burpee Broad Jumps (5’/4′)

Elite Competition Class – Deload Week

1. “Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

2. Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Rep @ 76%
Minute 4 – Rest

3. Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises

4. Recovery Row
20 Minute Recovery Row

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-6 @ 85% of 1-RM Snatch
*Sets 7-8 @ 90% of 1-RM Snatch

(Peform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Clean
*Sets 3-4 @ 85% of 1-RM Power Clean
*Sets 5-6 @ 90% of 1-RM Power Clean

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4-5 reps @ 80%

Performance Power Train

Wednesday, July 18th, 2018
Active Rest Day
Row easy pace for 20minutes
-then…STRETCH!
-OR-
30mins Max Rounds
50ft Yolk Carry @double bodyweight
7 Pushups
7 Heavy Wallball (at least 30)
**Substitute yolk for back racked barbell, OR sandbag zercher Lunges

7/18/18 QuickFit

Warm Up – 6 Mins

3 Rounds:
200m Run
25 Single Unders
20 sec plank
20 sec Hollow Hold

Core Development – 6 Mins

Simon Says Hollow hold drills
(aim for 30 seconds working, 10-20 seconds resting)

Metcon – 12 Min Cap

400m Run
-then-
Annie
50-40-30-20-10
Double Unders (2:1 Singles)
Sit-Ups

7/17/18

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Freedom WOD Class

Warm Up: 5 Mins
Plate Warm Up – Shoulder Emphasis

Strength: 17 Mins

3 Rounds not for time:

10 DB Chest Flies
10-15 Narrow Hands Push Up
10 DB Pullovers
Rest 1 min between each movement (Mobility – smash chest/triceps & banded shoulder stretches)

Metcon: 15 Min Cap
Versus Workout

3 Rounds of: A. 200 M Run
B. Max Rep Bench Press (155/105)
Then 3 Rounds of:
A. 200 M Run B. Max Rep Sit Ups
*Athlete 1 will begin with a 200 M Run, while athlete 2 performs M.E Bench Press until Athlete 1 returns and then trade places. Repeat for 3 rounds and follow the same format for sit ups.

Elite Competition Class – Deload Week

1. Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

2. Power Clean and Jerk
Alternating On the Minute x 16 (8 Rounds):
Even Minutes – 3 Burpee Ring Muscle-Ups
Odd Minutes – Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

3. Conditioning
5 Rounds:
5 Power Clean and Jerks (185/135)
10 Chest to Bar Pull-Ups

4. Air Runner
3 Rounds (21:00 Total):
5:00 Light Pace
2:00 Moderate Pace

Performance Power Train

Tuesday, July 17th, 2018
Jet Fuel: Every :30 x 8
MB Overhead toss + (1) up/down + 10m broad jump + 10m back pedal https://youtu.be/99Iy9DozFNs
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Chains (W-2, M-3)
5×5

GainCity:
Secondary BB movement:
-Anderson Front Squat Holds https://youtu.be/XJxaXlboZdI
4x:10 Heavy (i.e. have a spiritual experience)
-Single leg Squats *video shows scaling options https://youtu.be/AjpY0xcFp8I
3×8 (each)
-Reverse hypers *video shows a scaling option if you don’t have reverse hyper machine https://youtu.be/FlMHL2FtbPg
3×20 OR
Supermans https://youtu.be/Y0S-F8RlxwE
3×15 (3 count hold at top) OR
GHRs *Video shows banded scaling option https://youtu.be/0BXRPyRjf8o
3xMax Reps

Afterburner:
Every minute x 10 rounds:
1,2,3,4,5,6,7,8,9,10
-Power Clean
-High Box Jumps
**1st minute, 1 power clean, 1 box jump. 2nd minute, 2 power clean, 2 box jump, etc. Try to make it 10 minutes.
**If you fail, subtract 2 rounds and maintain that until the 10 mins is up i.e. if you fail in min 7, finish the work out performing 5 reps each every minute.v

*Power cleans +10lbs from last week
*Challenge height on boxes

7/17/18 QuickFit

Warm Up – 6 Mins

In any order:
15 Assault bike cals
15 DB Push Press
30 sec plank
400m Run

Hip Development – 5 Mins

5 Min Circuit:
10 X-Band Walks/side
20 KB Dimmel DL (3 seconds down, 3 seconds up, constant movement)
10 Clamshells per side

Metcon – 15 Mins

Rotating 15 Min EMOM
**work for 40 seconds each minute, rest for 20 seconds**
Min 1: Assault Bike
Min 2: NàS Walking Plank (using Frisbees)
Min 3: Ball Slams
Min 4: Ring Rows
Min 5: DB Push Press

7/16/18

Image may contain: Bryan Guzman, standing

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

7/16/18 QuickFit

Warm Up – 6 Mins

500 M Row E→W High Skips
E→ W Samson Stretch
10 Ankle Rotations (per side) – from Neuro mobility
10 Air Squats w/ 3 sec pause

Run Intervals – 4 Mins

20/10 Tabata Sprints

Sprint for 20 seconds, rest for 10 and run back to original starting point on next interval

Metcon – 16 Mins

16 Min Partner AMRAP:
Movement/Hold 1:
Air Squat/Active Squat Hold

Movement/Hold 2:
Burpees/Plank Hold

Movement/Hold 3:
Box Jump Overs/Hollow Body Hold

Partner A does movement, Partner B holds active position

**you can’t work unless your partner is in their active position. When partner B breaks their hold, Partner A will then hold, Partner B will do movement**

Switch to next movement after both partners have gone

7/13/18

Image result for friday the 13th

Freedom WOD Class

Warm Up: 5 Mins
2 Rounds
20 Second Hollow Rock
15 / Side Lying Lateral leg raises
5 / Side Over Unders

Strength: 15 Mins

3 Rounds not for time:

12 / Side Bulgarian Split Jumps
10 Hanging Oblique Crunches
10 / Side DB or KB Side Lunge
Rest 1 min between each movement

Metcon: 16 Min Cap
3 Rounds For Time:
10 DL (225/155)
30 Wallballs (20/14)
30 Sit Ups

Elite Competition Class

1. Front Squat
3×2 @ 80%
1×1 @ 83%, 86%, 89%, 92%

2. Barbell Conditioning
On the Minute x 5:
5 Touch and Go Squat Cleans
Same weight across.

3. Conditioning
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (155/105)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

4. Bike Conditioning
8 Rounds:
15 Seconds Max Effort
1:45 Recovery Pace

5. Gymnastics Conditioning
For Quality:
30 Strict Chest to Bar Pull-ups
30 Strict Handstand Push-ups
30 Strict Pull-ups
30 Push-ups
30 Ring Rows
30 Strict Ring Dips

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 2 reps @ 70%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps @ 70%

D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat

*Sets 1-3 – 5 reps @ 65%
*Sets 4-5 – 5 reps @ 70%

Performance Power Train

Friday, July 13th, 2018
Jet Fuel:
5 mins of shuttle runs. (5yds, 10yds)
Start slow, work up in speed as time progresses. Give just enough rest in between attempts to recover enough to be explosive.
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat
7×2 @50%
4×1 @55%
Deadlift
7×1 @55%

GainCity:
4x
Backpack sled drag
*40yds down and back
*Drag the sled forward on the way there, drag the sled backwards on the way back.
25 Situps

Afterburner:
10x
1 Burpee MB toss
1 lateral box jump over
1 Burpee MB toss
1 lateral box jump over
Sprint to the first ball, grab it, sprint back
1 lateral box jump over
Sprint to the second ball, grab it, sprint back
1 lateral box jump over

7/13/18 QuickFit

Warm Up – 6 Mins

2 Rounds
250 M Row
10 X-Band Walks (each direction)
10 Kip swings

Core Development – 4 Mins

Tabata (20/10)
Hollow Body Hold
Flutter Kicks

Metcon – 15 Mins

DB “Jackie” – 2 Rounds For Time:
500 M Row
25 DB Thrusters
15 Pull-Ups

7/12/18

Image may contain: Sydney Turner, smiling, standing, child and outdoor

Sydney will be moving on to her next adventure in Virginia on July 15th. She won’t be around the gym much before she leaves so if you see her, show some love for this radiant, strong and amazing friend of ours! (Sorry for all the bro videos attached today)

Freedom WOD Class

Warm Up: 8 Mins
2 Rounds
4 Negative Push Ups
8 / Side Single Arm DB Push Press
15 Banded Reverse Flies

Then: Banded Shoulder Stretches

Strength: 15 Mins

3 Rounds Not For Time
12 Barbell Front Shoulder Raises (click link)
10 DB Chest Press
10 DB Pullovers (click link)

Rest 1 Min between each movement

Metcon: 15 Mins
15 Min AMRAP
15 Box Jumps (24/20)
10 KBS (53/35)
5 HSPU (As many strict as possible)

Elite Competition Class

1. Alternating On the Minute x 12 (6 Rounds):
Odd – Max Strict Muscle-Ups
Even – 5-5-3-3-1-1 Power Snatches
Aim here is to hold a consistent number of strict ring muscle-ups between all six rounds. Over the course of the 6 rounds, we will be building towards an eventual heavy single on the power snatch on the fifth round.

2. Conditioning
For Time:
50 Chest to Bar Pull-Ups
400 Meter Run
21 Overhead Squats (185/135)
800 Meter Run
21 Overhead Squats (185/135)
400 Meter Run
50 Chest to Ba Pull-Ups

3. Midline Conditioning
For Time:
60-50-40-30-20: Erg Bike Calories
30-25-20-15-10: GHD Sit-Ups
If an Erg Bike is not available, complete 30-25-20-15-10 Assault.

Performance Power Train

Thursday, July 12th, 2018
Jet Fuel:
3x10yds forward and backwards
Bear Crawl
Crab walk
Spiderman
-then
Small steel plate Prehab https://youtu.be/3fN8bq9GJ5c
-int/ext rotations
-front raise/lat raise/rear delt flyes
Mash upper body

Major, Lift:
Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Thick board
Max 1
-then
5×1 @90%
Compare to max 3 from June 21st

GainCity:
-Secondary BB movement:
Overhead hold
3x:15 @100% Strict press weight
*Meaning it will have to be push pressed up
-Single arm DB rows
4×8 (each)
-DB Curls, DB Kickbacks
3×20

Afterburner:
Every :15 x 10 rounds:
5 Pushups
2 Lat bar over burpees
*Scale pushup reps, then go to knees, then elevate
-then rest 2 minutes, then:
Superset:
1 minute Max Pushups
1 minute Max lat bar over burpees
*Superset i.e. no rest between pushups and burpees minutes

7/12/18 QuickFit

Warm Up – 6 Mins

Plate Warm Up

Shoulder Development – 5 Mins

5 min Circuit (for quality)
12 per side Banded External Rotation
12 DB Bent Arm Lateral Raise
12 DB Front Raise

Metcon – 10 Mins

5 Rounds on the 2min:
20 KBS
10 Burpees