February 27, 2018 by thao

2/28/18

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Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds
15 Banded Reverse Flies
15 Banded Bicep Curls
15 Banded Chest Flies
7 Burpees

Brodown Throwdown: 10 Mins

3 x Superset

5-10 Strict Pull Ups
10 DB Skull Crushers
Rest 2-3 Mins

Mobility: 8 Mins

Roll Glutes and Quads w/ LAX Ball 8 Mins

Metcon: 15 Min

15 Min Partner AMRAP
Athlete 1 performs AMRAP of:
5 C2B Pull Ups
10 Hand Release Push Ups
While Athlete 2 Rows 250/200 M
Rotate After Row is completed
*Score will be # of rounds completed

Elite Competition Class – 2/21/18

1. Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%

2. Push Press
4×6 @ 70%

3. Conditioning
On the Minute x 16 (4 Rounds):
Minute 1 – 18/14 Calorie Row
Minute 2 – 6 Power Cleans (185/135)
Minute 3 – 15/12 Calorie Ski Erg
Minute 3 – 50 Double Unders

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet x 2 reps

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets.

C.
In 18 minutes, build to a 1-RM Split Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 4 sets.

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

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    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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