January 3, 2020 by DNRadmin



Barbells & Badges registration is live! Get your teams together and sign up for the March 7th competition hosted at DNR. Discount code “DONUTS” applies to any teams with one or more first responders on their team.

Freedom WOD Classes

Warm Up: 6 Mins
10 Air Squats w/ 3 sec pause
2:00 Hip and Ankle Opener
3:00 Pizza Delivery

Strength: 14 mins
3 Rounds, on the 3:00:
15 Front Squats (53%)

Mobility: 4 Mins
2 Min / Side Glute Roll

Metcon: 17 Mins
17 Min AMRAP:
10 Bar Muscle Ups / 20 Pull Ups
50 DU / 100 Singles
50 Wallballs (20/14)
50 DU / 100 Singles
50 V-Ups / Sit Ups
50 DU / 100 Singles
50 KBS (53/35)

Elite Competition Class

Silverback Primer
3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

Box Front Squats
On the Minute x 10:
2 Box Front Squats
The goal on these Box Front Squats is speed off the box
We’ll pause for 1 full second on the box, then fire up from our seated position
Set the box (or plates) just below parallel
Perform 2 reps every minute on the minute for 10 minutes (20 reps total)
These percentages are based on your 1RM Front Squat:
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat

Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical
That kind of lower body action would throw off front rack positioning and balance
Maintain normal mechanics front squat mechanics and focus on speed off of the box

Push Press
4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.
As a reminder, the weight stays the same across all 4 sets
Let’s aim to build in loading from our last effort, adding 2-4%

3 Rope Climbs (15′)
9 Front Squats (245/165)
Max Calorie Row

Rest 2 Minutes

3 Rope Climbs (15′)
7 Front Squats (245/165)
Max Calorie Row

Rest 2 Minutes

3 Rope Climbs (15′)
5 Front Squats (245/165)
Max Calorie Row
The barbell weight is on the heavier side, but should be something you can grind through unbroken sets in the workout (Note: Bar Comes From the Rack)
With very short windows, we want to spend about a minute at each movement – so cap the rope climbs and front squats at 2 minutes so there is at least 1 minute on the rower
With rest built in, we’re looking to move quickly during our working intervals and recover during the 2 minutes of rest between
Move fast, but methodically through the rope climbs
There is very little interference between rope climbs and squatting, so we can afford to push the speed between reps on the opening movement
Although the barbell is on the heavier side, let’s aim for unbroken squats throughout
After the front squats, quickly get the handle on the rower moving
Even if the first few calories are on the slower side from just coming off the heavy squats, we get the machine going
After the first several pulls, settle into a strong pace to finish out the 3 minutes
With each round, since the front squats drop by 2 reps, try to increase your total calorie number on the rower – even if it’s only by 1 calorie

Skill Conditioning
For Time:
12 Parallette Handstand Push-ups (14/8)
12 Sandbag Over Shoulder (150/100)

30/24 Calorie Assault Bike

9 Parallette Handstand Push-ups (14/8)
9 Sandbag Over Shoulder (150/100)

30/24 Calorie Assault Bike

6 Parallette Handstand Push-ups (14/8)
6 Sandbag Over Shoulder (150/100)


  • In the second part of skill conditioning, we’ll also work through 1 gymnastics, 1 weightlifting, and 1 mono-structural movement
  • The gymnastics movement is the parallette kipping handstand push-up
  • A standard parallette is 14 inches high, so men going prescribed will go to the floor and women going prescribed will stack 6 inches of plates and abmats to get to an 8 inch deficit
  • Choose a deficit that you could complete the set of 12 in 1-2 sets when fresh
  • You’ll alternate shoulders every rep with the heavy sandbag over shoulder
  • This should be a weight that you could complete the 12 reps in 90 seconds or less when fresh


-Parallette Handstand Push-ups
The parallette handstand push-ups are all about aggressively opening the hips
With such a deep deficit, a powerful lower body extension takes a lot of the pressure off the arms to press the body weight out of the hole
Once you have to grind through reps, it takes a good amount of rest before you can come back strong
Small sets, even as low as 2’s and 3’s, might be the best option
A good time to break is before your reps start to slow down
Consider the following sets:

  • SET OF 12:
    • 12
    • 6-6 or 7-5
    • 4-4-4
    • 3-3-3-3
    • 6 Sets of 2
  • SET OF 9:
    • 9
    • 5-4
    • 3-3-3
    • 2-2-2-2-1
  • SET OF 6:
    • 6
    • 3-3
    • 2-2-2
    • 2-2-1-1

-Sandbag Over Shoulder
The goal here is to find a good rhythm that you can keep moving at
Work at a methodical pace that is the same from the first rep to the last rep
The one place we can really push this movement is the final set of 6

-Assault Bike
Speed on the Assault Bike is secondary to good sets on the handstand push-ups
A fast bike is easily lost with long breaks or failed reps on the wall
Adjust your pace here to help you maximize your ability on the parallettes in the second and third rounds

Brother Bros Barbell Club 

Friday (Session Three)
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 80%

Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM Back Squat weight

Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90-95%, go up. If not, stay at 85% for the last sets.

*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets

Three sets of:
Push Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 12 reps
Rest 60 seconds

Build in weight as you go for the Push Press.

Performance Power Training

Friday, January 3rd, 2020

Run 400m
3 min Running Clock:
5 lightweight DB power clean
5 lightweight DB Squats

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Squats OTM (on the minute)
10×3 @55%
Deadlift OTM
10×3 @55%

20 (total) DB suitcase lunges
15 GHD Hip extension or 8 GHR (banded if needed)
15 bandy leg extension

30 Power Cleans @last week’s power clean weight
**Every drop or reset of the barbell, perform:
3 Bar Over burpee
5m, 10m, 15m shuttle
**Set up training lanes. The barbell will be setup facing a 15m length lane. The athlete will perform 2 power cleans, then 1 bar over burpee which will put them in the running lane. From there, they run the shuttle. NOTE! Today the shuttle ends on the near end of the 15m. They need to sprint back to their starting positions
**To clarify, everytime a barbell must be dropped from the power cleans, 3 burpees and a shuttle run must be performed before the power cleans may be resumed.


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    (970) 213-3974


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