How Strong?? TOO Strong!!!!
The DNR Hooligans Are Destroying PRs Like A King Kong Rampage.

Freedom WOD Classes

Warm Up:
3 Rounds
10 / Side Leg Kicks Front and Lateral (click for video)
6 Clean complex  (Clean High Pull + Hang Power Clean + Squat Clean + Front Squat)
5 Burpees
Then
60 sec /side Banded Tricep Stretch

Strength: 25 mins
Squat Clean
1 Rep Max

Mobilize Between Sets

Metcon: 12 Min
15-12-9-6-3
Hang Squat Clean 95/65
Lat Bar Over Burpee

Elite Competition Class

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

Pausing Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom

Conditioning
“Double-Jointed”
For Time:
21 Overhead Squats (115/85)
21 Deadlifts (185/135)
18 Overhead Squats
18 Deadlifts
15 Overhead Squats
15 Deadlifts
12 Overhead Squats
12 Deadlifts
9 Overhead Squats
9 Deadlifts
*After Each Barbell Movement: 30 Double Unders

Kilos:
Overhead Squats: 52/38
Deadlifts: 84/61

Body Armor
3 “Giant Sets”:
30 GHD Sit-Ups
15 Double Kettlebell Deadlifts
50′ Double Kettlebell Front Rack Walking Lunge
Rest 2:00 between sets.

Athlete’s choice on KB weight, and free to build over the three sets.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-6 = @ 75% of 1-RM Power Clean

C.
Every 90 seconds, for 7:30 (5 sets):
Behind The Neck Split Jerk

*Sets 1-2 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 3-5 = 1 rep @ 80% of 1-RM Split Jerk

D.
In 17 minutes, build to a 10-RM Deadlift

E.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, November 20th, 2019

Active Rest Day
400m Sled Drag
Tabata Mash Up:
Burpees
Wallballs
Jump Ropes
Situps
*Full tabata for each exercise. 16mins*

-OR-

HUMPDAY PUMPDAY!!
10-9-8-7-6-5-4-3-2-1
Squat @1.5 BW
**250m Row between squat rounds
**Finish with rowing
**Error on the side of heavy. Its ok and expected to break up the sets. No more than 2 sets to get to the first 10. Then it doesn’t matter how its broken up.
**Start a clock to keep track but this is NOT a “for time” workout in the traditional sense. Yes, move with urgency but again, error on heavy and recover a bit before hitting the squats.

-then

Tabata: Empty BB Curls