January 14, 2020 by DNRadmin



Freedom WOD Classes

Warm Up: 6 mins
2 Round:
5 Jefferson Curls
10 DL
10 Strict Knee Raise
Then: 3 Min DU Practice

Strength: 15 mins
10 Min EMOM
1 Power Snatch

Mobility: 4 Mins
Hamstring Smash 2:00 / Side

Metcon: 15 Min Cap
5 Rounds For Time:
24 DU (unbroken if capable)
12 TTB
12 DL (185/135)

Elite Competition Class

Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
1 Pegboard Climb

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Strict Toes to Bar


  • Working through three different 5-minute windows of strict gymnastics and gymnastics skills to start the day
  • These are to be completed AMRAP style, but with a focus on quality over how many total rounds you complete
  • Minutes 0-5:
  • Tempo Negative Strict Handstand Push-ups: 3 Seconds Down, Fast Up
  • * Pegboard Ascent* – Choose a height that we feel comfortable completing at least 3 rounds with in the 5 minutes.
  • Minutes 5-10:
  • **Wall Walk: **Goal is Nose to Wall Video
  • Gymnastics Complex: Aim to Complete Complex Unbroken
  • Minutes 10-15:
  • Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets
  • Strict Toes to Bar: Control Legs Down to Prevent Swinging Video

“Part Time”
3 Rounds:
12 Burpees
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Double Dumbbell Power Snatches (50’s/35’s)
18/12 Calorie Assault Bike

Directly into…

3 Rounds:
12 Devil Presses (50’s/35’s)
18 Calorie Air Runner


  • We’ll complete three couplet workouts with no rest between. We’ll “build” to a Devil Press in the third couplet, by progressing from burpees, to double-dumbbell power snatches, to the two together (Devil Press).
  • All 3 rounds of the burpees and chest to bars are to be completed before beginning the next couplet, and the same for couplet #3.
  • Expecting this conditioning piece to take around 18-25 minutes to complete.

3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.


  • Both movements in our midline piece today will be completed on the gymnastics rings
  • Place your feet/hands on a bench as needed if your rings do not get low to the ground
  • These 3 Giant Sets are for quality over speed, so break up reps or time in the plank as needed
  • A ‘Giant Set’ means you’ll move directly from the Slow Ring Mountain Climbers to the Ring Plank Hold and rest as needed following the second station
  • For the 10 Slow Ring Mountain Climbers, you’ll rest the tongue of your shoe on the inside of the ring
  • Slowly move your legs back and forth in a controlled manner, completing 5 reps on each side
  • The goal on both of these is to keep the core engaged, body straight, and arms locked
  • See below for demo videos of both movements:
  • Slow Ring Mountain Climbers: Video
  • Ring Plank Hold: Video

Performance Power Training

Tuesday, January 14th, 2020

Brief: Everybody squats today, then another nasty burner today. The legs are gonna be pissed. 

Jet Fuel: 200m Run
10 Kossack Squats
10 Pole Squats
Find max height:
Kneeling squat jump → Box jump

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat vs Chains
Max 1
1xAmrap @80%
Dudes-3 Ladies-2
**Compare to max 3, December 17th**

3×20 Dimmel Deadlifts https://youtu.be/UWTSNmulwJM
3×12 Sumo Goblet Squats
Hip circle party

8 min Cap!!
Jumping Lunge
*5/3 Calorie Bike between every set. FINISH WITH BIKE.
*For this week, we swap the bike for the lunges and vice versa.
**This is a fast, gross, leg burner. It should be puky and fast. 


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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