The Pride WOD Social this past summer was such a great event for the DNR and LBGTQ community! Choice City will be hosting a similar event to benefit the CSU Pride Resource Center Saturday, February 15th. Kody, Kyle and a few athletes have already signed up if you want to come and show your support with us!
Freedom WOD Classes
Warm Up: 8 Mins
D.R.O.Ms
High Knees
Butt Kicks
Bear Crawls
Crab Walks
Squat Jumps
Samson Walk
Then: 10 Burpees
Bike Intervals: 10 Mins
Teams of 3, For Time:
Bike 180/140 Cals
*Rotate every 8-20 cals. Not full sprints, aim for 85% effort
Mobility: 4 Mins
Forearms Smash 2:00 / side
Metcon: 15 Mins
In Teams of 3, 15 Min AMRAP:
Athlete 1 completes a full round of:
6/4 Cal Bike
6 Pull Ups
6 T2B
Athlete 2: Active Hang from Pull Up Bar (or in a ring row position)
Athlete 3: Rest
*once athlete 1 finishes a full round, all athletes rotate.
Elite Competition Class
Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/135)
3 “Macho Man” Complexes (205/145)
3 “Macho Man” Complexes (225/155)
Max “Macho Man” Complexes (245/165)
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever we finish the first 3:00 at, we pick up for the second interval. In other words, if we finish with 2 power cleans on the first round of the 185/125 barbell, we’ll rest the 3:00, and then begin our second interval starting with the third power clean of that same bar. We will be repeating this benchmark at the end of the training cycle.
STIMULUS
-You’ll work as far as you can in the first three minutes, noting where you left off
-After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
-You can even pick up in the middle of a round, it doesn’t have to be a fully completed round
-“Macho Man” sets do not have to be completed unbroken
-The weight selection should feel as follows:
- Bars 1-2: Light
- Bars 3-4: Moderate
- Bars 5-6: Heavier
STRATEGY
-The Power Cleans are the pacer of the “Macho Man” complex
-Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks
-A common strategy here is to go singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
Conditioning
“Arm and Hammer”
For Time: Buy-In: 15 Clusters (165/115)
Into…
3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
Into…
Cash-Out: 15 Clusters (165/115)
STIMULUS
-Squat Clean Thrusters: Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles
-Choose a chest to bar rep number or variation that allows you to complete the work in 3 sets within the workout
STRATEGY
-For the middle 3 rounds of work, let’s focus in on the chest to bar pull-ups first
-Today is a good day to try to bite off bigger sets than you normally would on the pull-up bar
-Being paired with the bike erg, you’ll have around 60-90 seconds of recovery for the arms between sets
-If you feel like you’re going to need some extra time for the arms to come back, slow down the bike a little
-Although we’re aiming for bigger sets than usual, let’s try to maintain similar sets across the 3 rounds
-Consider the following options for the chest to bar pull-ups:
1 Set: 15
2 Sets: 10-5, 9-6, or 8-7
3 Sets: 5-5-5 or 6-5-4
Midline
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets
STIMULUS
1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
-Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping
-You can increase loads every round or stay at the same challenging load across
-Elevating to the rings allows the legs to drop more than parallettes, but aim to keep the body in an “L-Shape” for as long as possible
-Choose a variation that allow you to get at least 15 seconds at at time
-If needed, bend the knees up to the chest to make the movement a little easier
Air Runner Conditioning
36 Minute Run
Minutes 1-12: Light Pace (marathon pace)
Minutes 12-24: Moderate Pace (10K pace)
Minutes 24-36: Light Pace (marathon pace)
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75% of 1-RM Power Snatch
D.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 8 reps
Start at 55-60% of your 1-RM Deadlift & work up in weight as you go.
E.
Three sets of:
Pullups x 10 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Performance Power Training
Wednesday, February 5th, 2020
Active Rest Day
3x
3min Assault bike
3min Burpee
3min Assault bike
3min Situps
-OR-
HUMPDAY PUMPDAY!!
Find Heaviest Back Racked Walk
3 attempts. Walk 10m out, turn around, and walk 10m back.
*Goal is 1rm squat weight + 10%.
-then
3x
1min max reps
1 Dball over shoulder or sandbag overhead
*Rest 2 min Between sets.
*If you dont have an object, sub for power clean as close to bodyweight as possible.
-then
3×15
Ring Curls
Weighted Dips
:30 HS Hold
