January 9, 2020 by DNRadmin



Freedom WOD Classes

Warm Up: 8 mins
2 Rounds:
10 Kip Swings
10 Muscle Cleans
10 Strict Press
10 Split Jerks
10 Burpees

Strength: 10 Min Cap
40 Strict HSPU
*1-5 MU Every Break OR Just Rest!

Roll Posterior Shoulder 2 Min / Side

Metcon: 20 Min Cap
Teams of 3:
Bike (50/35 Cals)
10 Clean & Jerks (185/135)
Bike (50/35 Cals)
30 Clean & Jerks (135/95)
Bike (50/35 Cals)
50 Clean & Jerks (95/65)

Elite Competition Class

Recovery Day

Performance Power Training

Thursday, January 9th, 2020

Brief: Just a shoulder boulder party today. Again, a fasty nasty hot mess of a sweat today. Today has some skill exercises. Take time to review movements and scale accordingly.

Jet Fuel:
20 Pull apart, 20 bandy press
3 rounds, increasing in complexity:
-10 Pushups → 20 sec handstand → 10 handstand pushup
-10 Scap Pullups → 10 ring row → 10 pullup
-20 Jump ropes → 20 double under attempt → 20 double under

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip Bench Press
Max 4
2×4 @90%
1xAMRAP @80%

15 Seated DB Arnold press
15 DB Lateral raises and DB Reverse flyes
30 Bandy Curls
15 DB Skull crusher
*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.

5 Rounds:
10 Pullups (kip ok)
20 Double Unders
**Again, a fast nasty burn!!! Scale appropriately so that people are moving quickly and efficiently.
*HSPU = handstand pushups. Scale them to negatives, handstand holds, or DB push press HEAVY.
*Scale pullups to any variation, but first scale reps if needed
*Scale double unders to 20 seconds of double under attempts for each round


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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. 

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