5/9/18 QuickFit

Warm Up: 4 Mins

20 Air Squats
10/Leg Russian Step Ups
10 Burpees

Interval Sprints: 6 Mins

Row/Bike Intervals
5-5-10-10-20 Cals
Share a Rower/Bike or take 1:1 Rest

Metcon: 10 Min

10 Min AMRAP:
10 DB Squats (like the open)
10 Burpees
10 Step Ups

5/8/18

Congrats To Kiley, Our May Athlete Of The Month!

Freedom WOD Class

Warm Up:
3 Rounds
12 Dragon Flags
12 Snatch

Mobility:
Quad Smash
Lat Smash

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2B EMOM

Metcon: 15 Min
3 Rounds:
400 M Run
15 Hang Power Snatch 95/65
45 Sit Ups

Post Score on white board.

Elite Competition Class

1. Odd Object
7 Rounds For Time:
12/9 Calorie Assault Bike
3 Sand Bag Cleans (120/100)
Rest :30 Seconds

2. Conditioning
5 Rounds For Time:
9 Strict Deficit Handstand Push-ups (4.5″/3″)
15 Chest to Bar Pull-Ups
21 Calorie Row
50′ Kettlebell Weighted Walking Lunge (100’s/70’s)
Weights at the hang position.

3. Conditioning
For Time:
2k Row
1 Mile Run
2k Row

Performance Power Training

Tuesday
Jet Fuel: 500m Row
Partners:
1 holds plank
1 performs 20 walking lunges
*switch
-then
Mash hips

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift
Max 3
-then
5×1 @3rm weight
1xAMRAP @70%

GainCity:
Video Demo https://youtu.be/ug5WRSDeXHU
10 min running Clock:
KB Farmer Carry 25ft →
8 KB Deadlift
KB Farmer Carry 25ft ←
8 KB Squat
**KB’s MAY NOT BE PUT DOWN AT ANYTIME FOR THE ENTIRE 10 MINUTES**
**KB’s are held in a farmer carry for the entire 10 minutes**
**Use straps if you have them**
**Use heavier kbs than last week**

Afterburner: 
For Time:
5 min EMOM:
10 cal bike
10 low box jumps
**This week is aggressive! Gotta get them both done in the same minute!**
**Scale cals to 7 or 5 if necessary**
**Needs to be a sprint!
**Box height low, 20inches height is the max. People need to be able to jump up and down fast. Use plates if needed.

5/8/18 QuickFit

Warm Up: 4 Mins

200 M Row
10 Rainbow Ballslams
200 M Row

Shoulder Development: 6 Mins

6 Min “AMRAP”
10 – 15 DB Arnold Press
10 DB Lateral Raises

Rest 1 Min and repeat

Metcon: 13 Min Cap

5 Rounds For Time:
20 DB Snatch
12 T2B

5/7/18

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Freedom WOD Class

Warm Up: 2 Mins
400 M Run

Strength: 12-15 Mins
Back Squat **90%  + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 Min Cap
Ship
Nine rounds for time of:
7 Squat clean 185/130 Scaled 135/95
8 Burpee box jumps 36/30 Scaled 30/24

Post Score on white board.

Elite Competition Class

1. Handstand Walk Obstacle Course
15 Minute Practice
Not meant to be fatiguing – purely practice.

2. Snatch Primer
6 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Squat Snatch

Technique loads. Drop bar after Snatch Balance.

3. Snatch
On the Minute For As Long as Possible:
20 Double Unders + 1 Snatch

Weights starts at 185/135 and increase by 10/5

4. Conditioning
4 Rounds For Time:
27 Calorie Air Runner
9 Ring Muscle-Ups
3 Squat Snatches (225/155)

Rest 5:00

4 Rounds For Time:
27 Calorie Assault Bike
9 Back Squats (225/1555)
3 Clusters (225/155)

5. Midline
21-18-15-12-9:
Calorie Row
Med-ball GHD Sit-Ups (20/14)

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-6 @ 65%
*Sets 7-8 @ 70%

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-2 – 2 reps @ 60%
*Sets 3-4 – 1 rep @ 70%
*Sets 5-6 – 1 rep @ 75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 @ 70% of 1-RM Back Squat
*Sets 3-4 @ 75% of 1-RM Back Squat

Performance Power Training

Monday
Jet Fuel:
3x
10 cal bike
10 Pushups
20 band pull aparts Video Demo https://youtu.be/4lGB6YWuwlA
-then
4mins:
:10 work, :20 rest
Plyometric Pushups
Video Demo https://youtu.be/2AuSChp0o_g

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench
5×4 @45% -First 2 reps 3 count lower, last 2 reps, fast
5×4 @55% -First 2 reps 3 count lower, last 2 reps, fast
5×2 @65% -First rep 3 count lower, last rep, fast
-then
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.

GainCity:
3xSuperset:
12 T-Bar rows AHAP -Video Demohttps://youtu.be/jpfP2aaXO28 (use a towel or straps if you dont have a tbar handle)
20 (each) SIngle arm DB row

3xSuperset: Video demo https://youtu.be/8oP_kVH5XeQ
10 DB Front Raise
10 DB Lat Raise
Max reps DB Shoulder press

3xSuperset:
15 BB Curls
30 Banded pushdowns Video Demo https://youtu.be/llCOtaJIzNw

**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.

After Burner: 
For Time:
10-8-6-4-2
Pullups
*5 Power Snatch and 15 Situps after every set of Pullups
*Pullups are strict
*Add 10lbs to last week

5/7/18 QuickFit

Warm Up: 4 Mins

30 Seconds Of Each:
Squats
Jumping Jacks
Burpees
Plank
Mountain Climbers
Inchworm
Samson Stretch
Sit Ups

Core Development: 6 Mins

4 Round Tabata (20:10)
Reverse Crunches
Flutter Kicks
Oblique Side Crunch Heel Taps

Metcon: 12 Min

4 Rounds on the 3 Min: Sprint Rounds
15 Wallballs
10 Hand Release Push Ups
200 M Run

5/4/18

Its time for our annual Cinco de Mayo Workout! Look back to last years workout for comparison!

Freedom WOD Class

Warm Up:
2 Rounds
8 Single Leg Broad Jump Sq
and catching in soft squat
10 Med Ball Cleans

 Strength: 12-15 Mins
Deadlift **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 19 min
Cinco De BestMode
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats 155/115 Scaled 95/65

Rest One Minute and proceed to:

AMRAP 12 Minutes
5 Snatch 155/115 Scaled 95/65
10 Ring Rows
15 Wall Balls 20/14

Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.

Post Score on white board.

Elite Competition Class

1. Snatch Balance
Build to a Heavy Double

2. Squat Snatch
On the Minute x 9:
1 Squat Snatch
Minute 1 – 77%
Minute 2 – 80%
Minute 3 – 83%
Repeat Cycle for Total of 3 Rounds

3. Conditioning
For Time:
50/35 Calorie Assault Bike
50 Chest to Bar Pull-Ups
21 Power Snatches (135/95)
15 Overhead Squats (155/105)
9 Squat Snatches (185/135)
Three separate bars.

4. Midline
21-18-15-12-9:
GHD Sit-Ups

After each set:
:15 Second L-Sit Hold + 4 Kipping Ring Muscle-ups

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 2:30, for 10 minutes (4 sets):
Clean + 2 Front Squats + Jerk

*Sets 1-2 – 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 3-4 – 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 12 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Sets 4-8 – 1 rep @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

E.
In 15 minutes, build to a 5-RM Push Press

Performance Power Training

Friday
(Pre-Flight and Jet Fuel 15 minutes)

Pre-Flight: Its getting warmer and we gotta get back out in the D so we’ll have sleds left and right this cycle

Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body

Major, Lift: Red: Deadlift 20 min
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @45%
1 Speedy Deadlift @60%
*in the same minute

GainCity: 10 min
3x
100m Hip Circle Sled Drag Farmer Carry

*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt

3×20
Reverse hypers
GHD Situps

Afterburner: 15 mins
5 Rounds:
250m Row
5 burpee over rower
3 Power Clean @bodyweight

————————————————-

SABADO GIGANTE
10-8-6-4-2
Power Clean @Bodyweight
200m Sandbag run after every set
Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls

*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times

5/4/18 QuickFit

Warm Up: 4 Mins

3 Rounds
10 Squats w/ pause
8 Slow Push Ups
6 Slow Ring Rows

Metcon Intervals: 20 Mins

20 second M.E / 40 second rest and rotate
Bike
DB Push Press
Row
Burpee Broad Jumps

30 second M.E / 30 second rest and rotate
Bike
DB Push Press
Row
Burpee Broad Jumps

40 second M.E / 20 second rest and rotate
Bike
DB Push Press
Row
Burpee Broad Jumps

50 second M.E / 10 second rest and rotate
Bike
DB Push Press
Row
Burpee Broad Jumps

1 Min M.E
Bike
DB Push Press
Row
Burpee Broad Jumps

*Go FAST and HARD early and try to hang on at the end*

 

 

5/3/18

Well, we never won a game… But when you have the best looking people on the field, a bad ass photographer, a bond you can’t describe and call yourself a CFDNR Hooligan, you never truly lose.

“We never gonna lay down, we ain’t goin nowhere, you can come and give a try
Our bond is our blood and thicker than water, like Hooligans never say die
Ooh ’cause Hooligans never say
Ooh ’cause Hooligans never say die”

Freedom WOD Class

Warm Up: 5 mins
2 Rounds
10 KB Swings
10 Pendaly Rows
10 Glute Bridges

Mobility: 5 mins
2 Min per side partner calf smash

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps

Metcon: 15 mins
21-15-9
Deadlift 255/180
Bar Facing Burpees

Post Score on white board.

Elite Competition Class

1. Front Squat
9 Sets of 3:
Sets 1-3: 77%
Sets 4-6: 82%
Sets 7-9: 87%
Rest 2:00 between sets.

2. Power Clean
3 Position Power Clean + Split Jerk:
Build to a Moderate Complex

3. Conditioning
3 Rounds:
800 Meter Run
21 Power Cleans (185/135)

5. Conditioning
For Time:
7 Rope Climbs
15 Parallette Handstand Push-ups
30/24 Calorie Assault Bike
15 Sandbag Cleans (150/100)

Performance Power Training

Thursday
(Pre-Flight and Jet Fuel 15 minutes)
Pre-Flight:
Chesticle gains on gains action, then a classic bodyweight burn

Jet Fuel:
1min SIngle unders
-then
3x
-25ft forward down, backwards back,
weighted bear crawl (plate on their back)
*The point of this is more about positioning than the amount of weight. They need to keep their hips and back flat and make small steps with their hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body

Major, Lift: Red: Shoulder Press 20 mins
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press vs Chains
Max 1 (+3 chains each side)
-then
1xAMRAP @80%
1xAMRAP @70%
**Compare to 3 weeks ago

GainCity: 10 Mins
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows

100 Bandy Curls
100 Bandy Pushdowns

Afterburner:15 mins
50-40-30-20-10
Double Unders
25-20-15-10-5
Pushups

5/3/18 QuickFit

Warm Up: 4 Mins

30 Seconds Of Each:
Jumping Jacks
In Place High Knees
Arm Circles
Burpees
Mountain Climbers
Inchworm
Samson Stretch
Push Ups

Core Development: 6 Mins

4 Round Tabata (20:10)
Strict Hanging Knee Raises
Side Crunch Heel Taps
Plank (Pick Challenging Variations: hold an arm or leg off the floor, etc)

Metcon: 14 Min

14 Min AMRAP:
30 Alternating DB Snatch
150′ Bear Crawl
500 M Row

5/2/18

Don’t forget to place your order for this years Murph Shirt. Mens “bro’ tanks are available as well as unisex tee shirts and ladies muscle tanks. The cost is $20.00 per and the order sheet is at the check in desk, you have till middle of next week to place your order. 

Freedom WOD Class

Warm Up:
400 M Row: buy in
3 Rounds 
10 Banded 90/90
10 Double or Single Unders

Mobility: 5 mins
2 Min Lax Ball Shoulder Drill
90 Sec Per side Chest or Lat smash (athlete choice)

Strength: 12-15 Mins
Strict Press **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 15 mins
1-10
Strict Hand Stand Push Ups (in hardest position)
Plate Sit Ups 15/10  https://www.youtube.com/watch?v=swtHyclQfdw
Unbroken Double Unders  2:1 Singles

Post Score on white board.

Elite Competition Class

1. On the 0:00…
For Time:
400 Meter Air Runner
30 Thrusters (115/80)
400 Meter Air Runner

2. On the 20:00…
4 Rounds For Time:
21 Wallballs (30/20)
15 Toes to Bar
9 Deficit Kipping Handstand Push-ups (6″/4″)

3. On the 40:00…
6 Rounds For Time:
2 Rope Climbs (Rope hangs 5′ Off Ground)
100 Meter Run
6 Alternating Dumbbell Power Snatches (100/80)
100 Meter Run

4. On the 60:00…
For Time:
21-18-15-12:
Row for Calories
Bike for Calories

Rest 3:00

18-15-12-9:
Row for Calories
Bike for Calories

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch

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

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk

C.
In 15 minutes, establish a 3-RM Front Squat

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 8 reps

(Goal weight should be 75-80% of 1-RM Clean)

Performance Power Training

Wednesday, MAY 2nd, 2018

Active Rest Day
400m Sled Drag
-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!
10-8-6-4-2
Power Clean @Bodyweight
200m Sandbag run after every set

Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls

*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times