8/1/17

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Have you noticed all of the familiar faces coming back in? Welcome back! Please remember to register for classes

Warm Up:
5 Min Limit
400 M Run
10 Wallballs
10 Hollow Kips Swings

Mobility and Set Up: 10 Mins
Warm Up Front Sq Weight
Goblet or banded squat stretch
Roll Glutes

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 18 Min Cap
Partner Workout: Alternate and Split Reps as needed
For Time: 40-30-20
Burpees
Deadlifts (225/155)

Core

1 Min M.E Hollow Hold
2 Min M.E V-Ups
3 Min M.E Sit-Ups

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 1 reps @ 90%

2) Gymnastics 10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:
4 Sets
Largest Unbroken Set of HSPU (If less than 15 then complete 15 in as few sets possible)
Then Immediately:
Rd 1&3 1 Min M.E Sled Push
Rd 2&4 1 Min M.E Assault Bike
Rest ~ 2 Min

7/31/17

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                                     Happy Birthday Coach Shannon!

Warm Up: 5 Mins
Plate Warm Up

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions

Strict Press – 10 Mins
4 x 6-8

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses

Metcon: 12 Min
3 Rounds For Time:
7 Hang Snatch (115/75)
7 OH Squat (115/75) or Front Squat
400 M Run

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 1 @ 90%
Help each other rack weights

2) Snatch 15 Mins
10 min EMOM x 1 reps @ 90%
Full Snatch

3)Conditioning
20 Min
5 Unbroken Sets of 3 Reps
Snatch Complex:
Snatch Grip DL + 2 Hang Power Snatch + Full Snatch + OH Squat
Don’t start too light. Work to heaviest load possible increasing weight each round and don’t set the bar down! TnG


7/29/17

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Metcon: 10:00-11:00

Partner Chipper 15 Min AMRAP – Split Reps as needed
50 Wallballs (20/14)
40 OH Plate Lunge (45/35) – Every Step = 1 rep
30 Ground to Overhead (95/65) Clean and Press or Snatch
200 M Run – Done Together
10 MU or 2:1 Dips

7/28/17

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If You Can Dodge A Wrench, You Can Dodge A Ball

Warm Up:
8 Min
Dodgeball!

Mobility and Set Up: 10 Mins
Warm up to working weight for Back Squat EMOM
Roll Quads / Glutes
Warm up Shoulders

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 6-8 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 3-8 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon:
Death By: Fran
Min 1: 1 Thruster (95/65) AND 1 Pull Up
Min 2: 2 Thrusters And 2 Pull Up
*Continue Climbing by 1 Rep Every Min Until Failure w/in a 60 sec period*
Cool Down:
Full Body Stretch to end of class
Elite Competition Class
1) Back Squat 15 Mins
1 RM
If done recently during Regular Classes then:
10 Min EMOM x 2 reps @80%

2) Strict Press 15 mins
10 min EMOM x 2 reps @ 80%

3) Conditioning –12 mins
4 Rounds
Complete 1 Round On the 3 Minutes:
3 DL 315/225
4 Bar MU
15 WB


7/27/17

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Throwback Thursday to the Knapp Brothers 2003

Warm Up: 5 Mins
3 Rounds or 5 Mins
3 Unloaded Barbell Olympic DL
5 Hang Cleans
5 Front Squats

Mobility:
Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 6-8

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Clean Repetition @ 50-60% w/ Same Pauses

Metcon: 14 Min
3 Rounds – M.E at each movement every minute
Min 1: Row For Cals
Min 2: Push Up
Min 3: M.E DL (135/95)
Min 4: Box Jump
Min 5: Rest
*Everyone Rests at Same Time*

Elite Competition Class
1) Deadlift 15 mins
10 min EMOM x 2 reps @ 80%

2) Gymnastics
10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning –
13 Min Cap
For Time:
.5 Mile Run
20 Power Clean and Jerks (205/145) – Need to Average at least 4 reps per minute
.5 Mile Run

7/26/17

Image may contain: one or more people, beard and outdoorDon’t think this one needs a caption… Tyler is in THE Zone

Warm Up: 5 Mins
2 Rounds or 5 Mins
10 Ring Row
10 Push Ups10 Air Squats
Gymnastics Technique / Strength:
10 Mins
Option 1: 10 Min Every Other Minute on The Minute
1-8 MU
Or 3-8 Dips (Hardest Variation Possible)

Option 2: MU Technique for 10 Min

Olympic Technique and Repetition: Jerk – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
Then
8 Mins of Split Jerk Repetition @ 50-60% w/ Same Pause

Metcon: 12 Min
12 Min AMRAP – Strength Option and Cardio Option
1 Clean and Jerk (185/135) OR 3 C&J (115/75 or 60%)
2 MU or 6 Dips
12 Russian KB Swings 53/35
Elite Competition Class
1) Front Squat 15 Mins
1 RM
If done recently during Regular Classes then:
10 Min EMOM x 2 reps @80%

2) Clean and Jerks 15 Mins
10 min EMOM x 2 reps + 1 Jerk @ 80%
Hang Sq Clean

3) Conditioning
For Time:
10-1 Thruster Increase weight every round – Start at 95/65
30 DU

7/25/17

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Thank you to everyone who was able to come and support Coaches Blake and Marie in the Pounds for Pups Competition. The full event is set for August 12th.

Warm Up:
5 Min Limit
400 M Run
10 Wallballs
10 Hollow Kips Swings

Mobility and Set Up: 10 Mins
Goblet or banded squat stretch
Roll Glutes
Warm up to working weight for Front Squat EMOM

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbellOdd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 18 Min Cap
Buy In: 400 M Medball Run 20/14
5 Rounds
15 Medball Cleans 20/14
10 Toe to BarsCash Out: 400 M Medball Run

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 2 reps @ 80%

2) Gymnastics 10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:
15-12-9
GHD SU
Bench Press 165/115
T2B
Goblet Lunges 53/35 – 15/leg,12/leg,9/leg

7/24/17

Image may contain: 1 person, standing and outdoorMake Sure to Say Your “See you laters” to the Severson Squad and Long Time Hooligan Luciano This Week if You See Them Around. Unfortunately, This Will Be There Last Week in Colorado Before The Seversons Head To Alaska and Luciano Takes Off to Minneapolis. Best of Luck to All of You, And Thank You For Calling DNR Home For So Long!

Warm Up: 5 Mins
2 Rounds or 5 Mins
5 Burpee Broad Jumps10 Russian KBS 10 PVC/Unloaded Barbell OHS

Strength: 25 Mins
Strict Press – 10 Mins
4 x 6-8

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses

Metcon: 13 Min
3 Min AMRAP – Strength Option and Cardio Option
3 Power Snatch (75%) OR 6 Power Snatch (95/65 – or Scaled for conditioning)
6 Bar Over Burpees

Rest 2 Mins
Then 8 Min AMRAP
5 Power Snatch (95/65)
10 Bar Over Burpees

Elite Competition Class
1) Overhead Squat 15 Mins
1RM

2) Snatch 15 Mins
10 min EMOM x 2 reps @ 80%
Hang Sq Snatch

3)Conditioning
12 Min EMOM:
Min 1: 5 Power Snatch 165/115
Min 2: 8 HSPU – Pick your variation – Strict, deficit, etc. Make it hard
Min 3: M.E Bar Over Burpees
Min 4: Rest

7/22/17

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Metcon: 10:00-11:00

Teams of 3
400 M Farmer Carry RX 70/53 Scaled 53/35
90 Hang Power Snatch 95/65
90 Burpee Lat Jump
150 Cal Row
90 KB Swings 53/35
90  Ring Rows
400 M Farmer CarryRX 70/53 Scaled 53/35

On 3.2.1. Go All three athletes will walk together switching out on the Farmer Carry as needed. Once the Carry is completed athletes will work one at a time switching out as needed. You may not advance to the next movement until all reps have been completed at the current station.

7/21/17

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Warm Up: 10 Min
Bear Crawl Musical Chairs  https://www.youtube.com/watch?v=-bt-g8WiAMc

Strength: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups
Russian Twist 15/10 plate
Flutter Kicks

Metcon: 15 Min
15 Minute Versus AMRAP:
Alternate 200 M Runs, while other partner performs as many reps as possible at the following station
Rounds 1 & 4: Bench Press (135/95)
Rounds 2 & 5: Ring Dips
Rounds 3 & 6: Push-ups

And so on until the 15 mins expires!

Elite Competition Class

1) Back Squat 20 mins
10×3 Across

2) Strict Press 20 mins
10 min EMOM x 3 reps @ 70%

3) Conditioning
21 Bench Press (Body Weight / 65%)
Row 500 M
15 Bench Press (Body Weight / 65%)
Row 500 M
9 Bench Press (Body Weight / 65%)
Row 500 M