January 2, 2020 by DNRadmin



We hope you had a great New Years and are ready to get back with it!
Also, I feel like the Hooligans have a right to decide: Who had/has the better Mullet, Val Cochrane or Kody Knapp?

Freedom WOD Classes

Warm Up: 6 mins
2:00 PVC ROM
250 M Row
10 Clean & Jerks
2:00 Hip & Ankle Opener

Strength: 18 mins
Split Jerk Technique: 5 Mins
5 Rounds on the 2:00
2 Power Cleans + 2 Squat Cleans + 2 Split Jerks
~75% 1 RM

Metcon: 14 Min Cap
Versus Workout: Each Athlete Completes 3 Full Rounds
Athlete 1: 500/400 M Row
Athlete 2: Clean & Jerk (115/75)

Elite Competition Class

Rest Day

Performance Power Training

Thursday, January 2nd, 2020

1 min Max reps burpees
:30 or max time handstand hold (whichever is shorter)
5 (each way) lateral Spiderman’s

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press vs. Chains
Max 1
**M-3chains, L-2chains**
**Compare to max 3, November 28th**

12 Single Arm DB Row
12 Barbell Curl → Press
Max Reps Bar or bench Dips (no rings)

4 Rounds (3min on, 1min off)
3 Hang Power Snatch AHAP+Unbroken+5/10lbs from last week
6 Pushups
6 Box jumps (24/20)
**Intervals get longer, rest gets shorter this week.
**Add 5-10lbs over last week’s snatch but must remain unbroken**
**Scale pushups by elevating (no knees) then scale reps if needed**
**People should be getting 6 rounds, meaning GO 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. 

      Still Have A Question?

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