Good news! The annual Knapp family roller skate session was a success. We’re starting to think this might have to be one of the next DNR outings

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds:
5 Power Snatch
5 Pendlay Rows
5 Strict Pull Ups / Ring Rows
200 M Row / .3 Bike
Then:
Lax Roll Chest or Posterior Shoulder – 3 mins

Strength WOD: 14 Min Cap
3xSuperset Unbroken:
15 Strict Pull Ups (modify reps or resistance to achieve unbroken)
15 Bench Press (53%)
Rest 2 Min between rounds

Mobility: 4 Mins
Banded Chest / Shoulder Stretches

Metcon: 14 Mins
3 Min AMRAP:
3 Power Snatch (115/75)
5 C2B Pull Ups

Rest 2 Mins

3 Min AMRAP:
3 Power Snatch (115/75)
5 Burpees

Rest 2 Mins

4 Min AMRAP
3 Power Snatch (115/75)
5 C2B Pull Ups
5 Burpees

Elite Competition Class

De-Load Week
Full volume resumes this Friday, January 3rd.

Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.

STIMULUS

• On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed

• Tempo: 5 Seconds Down, 1 Second Pause, Regular Stand

• This tempo helps us focus on positioning, improve body awareness, and build strength

• These percentages are based off your 1RM Back Squat

• Set 1: 60%

• Set 2: 65%

• Sets 3-5: 70%

Conditioning
“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

STIMULUS

• 20's across the board in today's conditioning piece

• With two barbell movements at the same weight, we'll choose our loading based on the hang power snatch

• This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout

• Since we have regular box jumps, stand to full extension at the top of each rep

• We can expect to complete around 3+ rounds over the 20 minutes of work

STRATEGY

Weighted Movements

• With a longer workout, let's break up the weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout

• Here are some options on how to partition the 20 reps:

• 1 Set: 20

• 2 Sets: 10-10 or 12-8

• **3 Sets: **8-7-5

• 4 Sets: 5-5-5-5

Box Jumps & Rowing

• The box jumps and row are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow

• After the row, we have wallballs

• After the box jumps, we have front squats

• Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every minute, on the minute, for 14 minutes (14 sets):
Snatch x 1 rep @ 80%

C.
In 15 minutes, establish a 4-RM Back Squat

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 2 reps @ 4-RM weight

D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6-8 reps
Pull-Ups x 6 reps
Rest 60 seconds