January 18, 2018 by thao

1/19/18

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Our local NOCO Coffee Company will be around and sponsoring both events this weekend. Be sure to try some of this deliciousness shiz.

Happy Birthday to the Campain twins!! Expect a birthday workout on Monday after competition weekend.

Freedom WOD Classes

Warm Up:

1 Round
12 DB Cleans
15 Cal Row
1 Min Samson Walk

S&C EMOM: 12 Mins

8 Min EMOM (3 Rounds)
Min 1: 8-14 DB Power Cleans
Min 2: 10-20 Box Jumps (24/20)
Min 3: Rest

Mobility: 5 Mins

90 Sec / Side Quad Smash
90 Sec / Side Roll Lats

Metcon: 16.3 Open Workout

7 Min AMRAP
Rx
10 Power Snatch (75/55)
3 Bar MU

Scaled
10 Power Snatch (45/35)
5 Jumping Chest to Bar Pull Ups
*Scale to ring rows if you performed yesterdays wod*

Elite Competition Class – 12/22/17

1. Clean and Jerk
On the Minute x 12:
Odd Minutes – 5 Bar Muscle-Ups
Even Minutes – 1 Power Clean + 3 Front Squats + 1 Split Jerk

2. Front Squat
3 Sets of 7 Repetitions

3. Conditioning
5 Rounds:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

4. Conditioning
On the 3:00 x 8 Rounds
15/12 Calorie Ski Erg
15/12 Calorie Row
15/12 Calorie Bike

 

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
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 15 minutes (10 sets):
Clean + Front Squat + Jerk Dip

*Set 1 – 1 rep @ 65%
*Set 2 – 1 rep @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-7 – 1 rep @ 80%
*Sets 8-9 – 1 rep @ 85%
*Set 10 – 1 rep @ 90%

C.
In 18 minutes, establish a 1-RM in this complex:
3 Front Squats + 1 Jerk

(3 Front Squats followed by 1 Jerk = 1 rep of this complex)

D.
Three sets of:
Bench Press x 8 reps
Rest 30 seconds
Prone Plank x 60 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.

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

    (970) 213-3974

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    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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