The last day to donate gifts for the Rocky Mountain Kids wishlists is this Sunday. Please bring in any gifts to classes today or to open gym tomorrow, or you can coordinate with Kody and Kyle to drop off gifts during off hours. Thank you and happy holidays!
Freedom WOD Classes
Warm Up: 7 Mins
2:00 Hip & Ankle Opener
20 Back Squats
10 Kip Swings
20 Strict Press
200 M Row / .3 Bike
Strength: 12 mins
2:00 M.E Back Squat (135/95 or 50% 1RM)
Core:
3:00 M.E Sit Ups
Mobility: 10 Mins
Smash Quads and Hip Flexors 3 Min / Side
Banded Samson Stretch 1:30 / Side
Metcon: 12 Mins
12 Min AMRAP
30 Single Arm DB Hang C&J (50/35) – 15 / side
30 T2B
30 DB Goblet Lunges (50/35)
Elite Competition Class
Aerobic Intervals
EMOM x 15 (3 Rounds):
Minute 1: 12/9 Calorie Assault Bike
Minute 2: 15/12 Calorie Assault Bike
Minute 3: 20/15 Calorie Assault Bike
Minutes 4-5: Rest
Gymnastic Conditioning
5 Rounds Not For Time:
2 Legless Rope Climbs
4 Paralette Handstand Push-ups
16 Alternating Pistols
Silverback Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week.
Conditioning
“Stair Master”
30-20-10:
Row Calories
50′ Dumbbell Walking Lunge (One Arm Extended)
… Directly Into:
5 Devil Presses (50’s/35’s)
10 Wallballs (30/20)
10 Devil Presses (50’s/35’s)
20 Wallballs (30/20)
15 Devil Presses (50’s/35’s)
30 Wallballs (30/20)
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split x 5 reps
Build over the course of the 4 sets.
B.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 85-90% of 1-RM Clean & Jerk
90% is very aggressive for this complex. Only try it if you made all of the 85% reps.
(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)
C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps @ 88-93% of your 8-RM Back Squat weight
Start the first 2 sets at 88%. If you’re confident you can do the last sets at 93%, go up. If not, stay at 88% for the last 2 sets.
*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets
D.
Three sets of:
Push Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 12 reps
Rest 60 seconds
Build in weight as you go for the Push Press.
Performance Power Training