Beyond amazed with the group of athletes that call CFDNR home. To the athletes that competed and those that came out to support them, Kyle and I would like to say Thank You, from the bottom of our hearts! With out a doubt DNR left its mark this weekend at the 2018 MBS Turkey Challenge. 8 athletes brought their very best and were supported by an entourage of Hooligans that shifted from one athletes heat to the next making sure every athlete felt the support of the DNR family! By the end of the weekend the roar of our crowd grow so loud as Annie, Cassandra and Marie’s names where announced… 17-18 Female 1st Place, Open Female 2nd Place, Pro Female 2nd Place winners.. and we couldn’t be more proud!
Freedom WOD Classe:
Warm Up: 5 Min
2 Rounds
3 Strict Knee raises + 3 Kip Swings + 3 Kipping K-2-E
6 Snatch Grip RDL
6 Hang Snatch
6 Back Squats
Strength:
8 Mins
Coach Lead 2-3 sec Tempo or “Slow” Squat Snatch
3×3 at 70, 75 & 75%
60 sec rest between sets
https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/
8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 70%
60 sec rest between sets
- 2-3-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (3) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 15 mins
15 min AMRAP
15 Deadlifts 135/95
15 Push Ups
15 T-2-B
Extra Credit:
3×10 DB Curls
3×10 DB Tricep Kick Back
Elite Competition Class
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts
“Bane”
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video
Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit
Recovery Swim
Not For Time:
30 Minute Effort
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex.
Build over the course of the 3 sets (No heavier than 60% of your max).
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%
C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch + Overhead Squat x 1 rep
*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
*Sets 6-7 = @ 75%
D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 65-70%
E.
Three sets of:
Supinated Grip Bent Over Row x 10 reps
Rest 60 seconds
Performance Power Train
Monday, NOV, 19th, 2018
Pre-Flight: Volume Bench Press and some back supersets
Jet Fuel:
3mins get warm anyway (bike, row, etc)
3x
10 pullups
10 pushups
10 shoulder prehab https://youtu.be/ogDO1b1cgEU
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
2×20 Lightweight, less than 50%
-then
2×20 AHAP+10lbs from last week
GainCity:
-BB Shoulder Press
3×10
-Superset
3x
10 DB Bent over Rows AHAP → 1min Bandy Rows https://youtu.be/ERRurimmLg4 (may be done seated or standing)
-Curls
3x
21’s
-Superset
3x
Max Dips → 30 Bandy pushdowns https://youtu.be/llCOtaJIzNw
Afterburner (optional):
100 Pushups
*every break, 10 cal bike
