7/11/18

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“Largest class to date” – August 2012. Thanks for staying loyal and patient through our process! Hooligans for life.

Freedom WOD Class

Warm Up: 5 Mins
2 Rounds
5 Hang Power Snatch w/ unloaded BB or PVC
8 / Side OH Lunges
8 RDLs
30 Second / Side Samson Stretch

Strength: 20 Mins

Quick technique review then complete the following

3 Rounds of Every Other Minute On the Minute: (5 mins)
8 Hang High Pulls (Work to heavy – Work timing and pocket pull)
2 Min Rest / Set Up
3 Rounds of Every Other Minute On the Minute: (5 mins)
Olympic DL (Work to heavy with proper lift off)

Metcon: 15 Mins
4 Rounds For Time:
5 Power Cleans (135/95)
10 MB Squat Cleans (20/14)
15 Toe to Bars

Elite Competition Class

1. Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Perform between 40-50%

2. Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

3. Conditioning
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (30/20)
50/35 Calorie Bike
25 Power Snatches (155/105)

4. Handstand Walk Practice
10 Minutes of Practice

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70-75%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-4 @ 70% of 1-RM Power Clean + Power Jerk
*Sets 5-8 @ 75% of 1-RM Power Clean + Power Jerk

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

Performance Power Train

Wednesday, July 11th, 2018
Active Rest Day
Row easy pace for 20minutes
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
20-18-16-14-12-10-8-6-4-2
Squat @bodyweight
10-9-8-7-6-5-4-3-2-1
Bench Press @bodyweight
*every 2 minutes
(3) stone 2 shoulder OR Sandbag over shoulder OR power clean @bodyweight

7/11/18 QuickFit

Warm Up – 5 Mins

5 Min AMRAP
5 Ring Rows
10 Anchor Point T2B
15 Neuro Circles per side
20 Jump rope

Core Development – 4 Mins

30 Seconds Each
Russian Twists
Butt Ups
Alternating Heel Touches V-Sit Scissor Kicks Plank Step Ups Plank Walk Outs Bicycle Crunch
Plank

Metcon – 16 Mins

8 Round Rotating Tabata (20:10) Hanging Knee Stair Climbers
**2nd video**
DB Hang Cleans
Ring Rows
Jump Rope

7/10/18

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Bring a friend day is approaching quickly. Saturday July 28th from 10-12 we will host a free workout for all beginners then everyone is welcome to join us at City Park for a BBQ and Game Day!

Freedom WOD Class

Warm Up: 6 Mins
2 Rounds
12 PVC Supine Chest to Bars (click link)
8 Burpees
Then Quick Plate Warm Up

Strength: 15 Mins

3 Rounds Not For Time
8 / Side Alternating curls w/ constant tension (click link)
10 Reverse Grip Bent Over Barbell Rows (click link)
12 Ring Rows
Rest 1 Min between each movement

Metcon: 14 Min Cap
Complete all of the following for time:
12-9-6
C2B Pull Ups
Burpees
Push Press (95/65)

Then Immediately Into: 12-9-6
Pull Ups
Burpees
Push Press (75/55)

Elite Competition Class

1. Conditioning
3 Rounds For Time:
500 Meter Air Runner
21 Power Cleans (115/80)
12 Bar Muscle-ups

Rest 15 Minutes

2. Conditioning
For Time:
Buy In: 75/50 Calorie Row
Then, 3 Rounds:
100 Double Unders
30 GHD Sit-Ups
10 Sandbag Cleans

Rest 15 Minutes

3. Conditioning
For Time:
27-21-15-9
Calorie Bike
Toes to Bar

Performance Power Train

Tuesday, July 10th, 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: Deficit Deadlift (-3inches)
Max 6
1xMax Reps @70%

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:
5 Power Clean
5 High Box Jumps
*Power cleans moderate load, about 1 rep every 3 seconds
*Challenge height on boxes

7/10/18 QuickFit

Warm Up – 5 Mins

E-W Walking Single Leg Deadlifts (unweighted)
E-W High Knees
E-W Butt Kicks
E-W Samson Stretch

Hip Development – 6 Mins

2 Rounds
12 Supine Bent Knee Windshield Wipers 
12 Fire Hydrant Hip Abductions (per side)
12 Single Leg Hip Bridges (per side)

Metcon – 14 Mins

14 Min AMRAP 200 M MB Run
14 MB Step Ups
14 MB Russian Twists

7/9/18

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Welcome to Leg Day Hooligans!

Freedom WOD Class

Warm Up: 5 Mins
2 Rounds
5 Hang Power Snatch w/ unloaded BB or PVC
8 / Side OH Lunges
8 RDLs
30 Second / Side Samson Stretch

Strength: 15 Mins

3 Rounds Not For Time
8 / Side Overhead Lunges (Alternating – scale to Front/Back Rack)
8 / Side DB Box Step Ups (Don’t alternate)
5 Negative Eccentric Hamstring Curls (GHD or Partner Hold)
Rest 1 Min between each movement (MOBILITY TIME)

Metcon: 13 Mins
4 Rounds of – 2:30 M.E
200 M Run (Keep each run under 1:15 – scale distance as needed)
5 Hang Power Snatch (95/65)
M.E OH Squats (95/65)

Rest 1 Minute and repeat *Scale to Hang Cleans + Front Squat

Stretch – Remaining Time

Elite Competition Class

1. “Everest”
For Time:
21-15-9
Back Squats (315/225)
Strict Handstand Push-ups

2. Dumbbell Push Press
Build to a Heavy Set of 8

3. Conditioning
For Time:
30-20-10
One-Arm Dumbbell Hang Clean and Jerks (70/50)
Calorie Assault Bike

4. Stamina Conditioning
On the Minute x 10:
8 Burpee Box Jump Overs (24/20)

5. Odd-Object
Not For Time:
1 Mile Sled Drag
Load moderate enough that allows you to complete unbroken.

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 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 @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 @ 70-75% 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.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Performance Power Train

Monday, July 9th, 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 @50%
4×2 @60%

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

After Burner:
Tabata, alternating:
DB Supinated Rows https://youtu.be/madfhQGE_vE (palms up)
DB Press https://youtu.be/7U4ulJibANA
Athletic Burpee https://youtu.be/hmABwi4n1mU
*Alternate movements every :20. Full tabata, 12minutes.
*The DB weight will need to error on lighter for this. Make sure form is proper.

7/9/18 QuickFit

Warm Up – 5 Mins

2 Rounds
:20/side Samson Stretch
4 Dragon Flags
8 Burpees

Intervals – 8 Mins

6 Rounds Rowling Game

Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees

Metcon – 14 Mins
6 Min EMOM
8 Air Squats
8 TTB

Rest 2 min

6 Min AMRAP
8 Jumping Squats
8 Sit Ups

 

7/6/18

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Great crew at the Firecracker 5K again this year!

Freedom WOD Class

Warm Up: 5 Mins
In any order
Row 500 M
10 / leg Lunges
15 Sit Ups
15 Push Press Unloaded BB

Mobility – 7 Mins

LAX Smash Quad 90 Seconds / Side

Banded Samson Stretch 90 Seconds / Side

Strength: 15 Mins

3 Rounds Not For Time
8 / Side Back Rack Lunges (Don’t alternate, finish all 8 then trade)
8 / Side DB Box Step Ups (Don’t alternate)
8 / Side Bulgarian Split Squat (DB or BB)
Rest 1 Min between each movement

Metcon: 13 Min Cap
4 Rounds For Time:
10 Thrusters (95/65)
20 Deadlifts (95/65)
30 Sit Ups

Elite Competition Class

1. Tempo Front Squat
On the Minute x 10:
1 Repetition (Starting at 65%)
Full five second lowering phase to the bottom.

2. Odd Object Conditioning (A)
Alternating On the Minute x 10 (5 Rounds):
A – 50 Meter Prowler Push
B – 5 Thrusters
Loading on the prowler is intended to be held across for all five rounds, and is a weight that we can run with. Heavy and challenging, but always unbroken as a run. On the thrusters, the bar starts on the ground every round. Aim to build each round, to a heavy set of five by the final round.

3. Odd Object Conditioning (B)
For Time:
2-4-6-8-10-12-14:
Alternating Dumbbell Snatches (70/50)
100 Meter Wreck Bag Run After Each Round (70/50)

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 94%
*Set 6 – 1 rep @ 98%
*Sets 7-8 – 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 18 minutes, build to a 3-RM Back Squat

D.
Three sets of:
Pull-Ups x 8 reps
L-Sit x 15 seconds
Rest 30 seconds

Performance Power Train

Friday, July 6th, 2018
Jet Fuel:
Row 500
-then
2x100m row time trial
*100m AFAP!! Rest 2mins between attempts
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Deadlift/Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @50%
*1st rep, 1 count pause at knees, 2ns rep, fast
Squat:
6×4 @65%

GainCity:
Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w
3×8 (each) (do not alternate. All 8, then switch legs)
DB RDL https://youtu.be/MTaelOeeIxk
3×12 (db in both hands)

Afterburner:
https://youtu.be/IXppaoSjPTQ
3xMax Reps Superset:
Max Reps KB Swing (eye level)
Max Reps Goblet Squats
*Rest 1min between supersets

7/6/18 QuickFit

Warm Up – 4 Mins

6 Air squats w/ 3 sec pause
500m Row
6 Air squats w/ 3 sec pause

Core Development – 4 Mins

Rotating Tabata (45:15) – 2 Rounds / Movement
Plank Jacks (feet narrow to feet wide in a plank position)
Straight Leg Sit Ups

Metcon – 10 Mins
10 Min AMRAP:
15 Wall Balls
150m Row
Every 2min, do 6 plank up/downs

7/5/18

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Hooligans, the RMTD competition is approaching and we have spots to fill! If you want to compete or you have friends from other gyms please share the FB event for this awesome offer.

Get 20% off this week only when you register your team for the Rocky Mountain ThrowDown!
Promo Code: ‘Merica
Expires Sunday 7/8/18
http://crossfitdnr.com/events/rocky-mountain-throwdown/

Freedom WOD Class

Warm Up: 4 Mins
30 Seconds at each movement
Ring Rows
Unloaded BB Hang Cleans
Wallballs
Samson Stretch 30 sec each side
Barbell Curls
Inchworm Jump Rope

Mobility – 5 Mins

Bicep Smash 1 Min / Side

Lat Smash 90 Sec / Side

Strength: 15 Mins

3 Rounds Not For Time
8 / Side SA (single arm) DB Lat Row
10 DB Bicep Curls (Both DB at same time, not alternating. Stabilize!)
10 Y Ring Pulls – Rest 1 Min Between Each Movement  

Metcon: 15 Mins
15 Min AMRAP
5 Hang Power Cleans (155/105)
2 Strict Pull Ups (Can scale to kip as needed)
4 Kipping Pull Ups
10 Wallballs
15 DU

Elite Competition Class

1. ”Heavy Glen”
For Time:
30 Clean and Jerks (225/155)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Barbell-Facing Burpees

Performance Power Train

Thursday, July 5th, 2018
Jet Fuel: Partners:
3 min assault bike arms only @50rpm (ladies 60rpm (dudes)
-Switch anytime the rpms drop below the threshold
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Slingshot Bench Press vs. Bands
Max 5
1xAMRAP @80%

GainCity:
DB Bench
5×10 Heavy
Weighted Chinnup
3×5
*Scale to unweighted, then to jumping w/ negative
Bandy Curls/Pushdowns https://youtu.be/eoWDUIK4gmMhttps://youtu.be/llCOtaJIzNw
3×30

Afterburner:
Double Tabata (8mins) Alternating:
Renegade Rows https://youtu.be/bFHSIYT7S0A
DB Push Press
*The weight should not be so heavy that the hips cannot stay low and straight during the rows.
*Same weight for both

7/5/18 QuickFit

Warm Up – 5 Mins

2 Rounds:
12 45-degree Lunges
12 Plate around the worlds (per side)
12 Burpees

Shoulder Development – 5 Mins

5 Min AMRAP (for quality)
10 Banded Victories
10 Banded Face Pulls
10 Total DB Cuban Rotations (light)

Metcon – 13 Min Cap
For Time 10-1:
Overhead Plate Lunges (per leg)
Push Ups
Bent Over DB Row