January 6, 2020 by DNRadmin



Welcome back to a full week without holiday interruptions! We have a new promotion running for the new year. Please share with your friends who have been tempted by the “kool-aid”

Warm Up: 7 Mins
2 Rounds:
15 Strict Press
15 Banded Pull Aparts
15 Air Squats
5 Negative / jumping negative Pull Ups

Strength WOD: 10 Min Cap
For Time:
50 Push Ups
40 Strict Pull Ups
*Modify to complete all reps under cap. Get the volume in!

Mobility: 7 Mins
Lax Roll Traps 3 Mins
Lax Roll Lats 2 Min / Side

Metcon: 15 Mins
15 Min EMOM:
Min 1: 14/11 Cal Row
Min 2: :50 M.E Strict Dips
Min 3: 10 Front Squats (135/95)

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today.

Back Squat Waves (Week 1/2)
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps


  • All percentages are based off your 5-Rep Heavy Back Squat
  • We’ll repeat this 4-3-2 scheme next week at higher percentages
  • We’ll re-test our 5-Rep Back Squat in the week that follows

“Grim Reaper”
Overhead Squats (115/85)
Toes to Bar

Rest 5 Minutes

Thrusters (115/85)
Chest to Bar Pull-ups


  • In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between
  • Choose light-moderate barbell weights that you could complete at least 25+ reps of both movements unbroken when fresh
  • The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different
  • Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh
  • You could also keep the weights and variations the same and adjust volume:
  • First AMRAP Example: 15-12-9
  • Second AMRAP Example: 12-9-6
  • If you finish the set of 9’s within these windows, you’ll move back to the large opening set
  • Your score for each couplet is total number of reps completed


  • On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets
  • Aim to complete each barbell set with no more than 1 break
  • A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish
  • Quick sets and quick breaks is ideal on the gymnastics movements
  • Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds
  • See below for possible break-up strategies for each set

Body Armor
3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups


  • Moving through 3 sets for quality in this Midline and Upper Body focused Body Armor piece
  • You have the option to increase weights or stay at the same loads across
  • Pick challenging weights, but ones you can complete unbroken each time
  • The 30 seconds in the ring plank is accumulated – it does not have to be completed straight

Air Runner Conditioning
On the 0: 600 M Run
On the 3: 400 M Run
On the 5: 200 M Run
On the 8: 600 M Run
On the 11: 400 M Run
On the 13: 200 M Run
On the 16: 600 M Run
On the 19: 400 M Run
On the 21: 200 M Run

Brother Bros Barbell Club

Monday (Session One)
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 90 seconds, for 15 minutes (10 sets):
Snatch with a 2 second pause in bottom x 1 rep @ 85%

In 15 minutes, establish a 3-RM Back Squat

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 5 reps @ 80% of 3-RM weight

Three sets of:
Chinups x 6 reps
Glute Ham Raises x 6-8 reps
Rest 60 seconds

Performance Power Training

Monday, January 6th, 2020

Brief: Bench all over with some tempo for wht/blu. Just a quick simple little sweat for the Afterburner, so there should be time to get after the accessory pump. 

Jet Fuel:
Mtn Climbers
(Alternate movements, 4 mins total)
Stability planks, work raising left hand, right foot, then right hand, left foot. Go for 10 seconds each side back n forth.
20 band pull aparts

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench
*All sets all reps, 5 count lower, up fast
5×5 @45%
5×5 @50%

15 Incline DB piston press
15 Bent over BB Rows
15 Straight bar Curls
30 Bandy Overhead extensions
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.

Afterburner: 2 Rounds:
3 min on, 2 min off
10 Situps
5 Pushups
*This needs to be scaled so people are working and moving fast for 3 minutes. These are both simple movements but the burn will add up quick. Reduce the reps for pushups if needed and scale by elevating. As always, no knee pushups.


    [honeypot level]


    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]