January 8, 2020 by DNRadmin




Freedom WOD Classes

Warm Up: 6 Mins
20 Banded Rows
20 Banded T’s
20 Banded Y’s
4:00 DU Practice (Flight Simulator)

Strength: 10 mins
Alternate w/ Partner
4 x 200/170 M Sprint

Mobility: 7 Mins
1:30 / Side Calf Roll
2 Mins / Side Quad Roll

Metcon: 15 Min Cap
Wallballs (30/20)
Pull Ups
*35 Unbroken DU after each round

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
1st iteration (of 3) in this Wednesday primer. Set the baseline today.

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
4th and final iteration of this cycle’s progression. Re-testing our cycle opener 10RM soon.


  • This is the 4th and final iteration of this Push Press progression
  • Let’s aim to build in loading from last Friday, adding around 2-4%
  • As a reminder, the weight stays the same across all 4 sets

Strict Gymnastics
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups

Directly Into…

Strict Pull-ups
Strict Handstand Push-ups (Floor)


  • Working through 2 couplets of strict gymnastics today
  • The first couplet is designed to be more challenging than the second
  • There is no rest between couplets, but we’ll place a 5 minute time cap on each
  • If you finish the opening 15-10-5 before 5 minutes, immediately move on to the 5-10-15 and work until the 10 minute mark
  • There is no prescribed deficit for the strict deficit handstand push-ups
  • Choose a variation, rep scheme, or deficit for the first couplet that you’re capable of completing 12+ reps of each movement unbroken when fresh
  • Some possible volume adjustments could be 9-6-3 followed by 3-6-9
  • See below for substitutions

“Airplane Mode”
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (30/20)


  • We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete
  • We’re looking to choose a slightly heavier wallball weight than usual, but one you could definitely complete 25+ reps unbroken when fresh
  • Men throw to a 10-ft. target and Women throw to a 9-ft. target
  • If you’re unable to Bike Erg, choose from one of the substitutions listed near the bottom of the page

Odd-Object Conditioning
On the 4:00 x 5 Sets:
100′ Sandbag Walk (150/100)
3 Sandbag Over Blocks (150/100)
50′ Rope Pull

Kilos: 68/45.5

Not For Time:
60 GHD Sit-ups
60 Hip Extensions
45 GHD Sit-ups
45 Hip Extensions
30 GHD Sit-ups
30 Hip Extensions

Brother Bros Barbell Club 

Wednesday (Session Two)
Every 75 seconds, for 7:30 (6 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

In 17 minutes, build to a 1-RM Power Clean + Power Jerk

In 15 minutes, build to a 4-RM Deadlift

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Deadlift x 4 reps @ 85% of 4-RM weight

Three sets of:
DB Shoulder Front Raises x 15 reps
Barbell Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds

Performance Power Training

Wednesday, January 8th, 2020

Active Rest Day
Row a 5k


Max 5 Bench Press
Bench Press @65% of max 5
**3 Ring or Bar muscle ups between every round. Finish with muscle ups
**Scale to 5 pullups of any variation


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    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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