February 5, 2020 by DNRadmin


choice city blacklight workout


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
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.

-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

-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

“Arm and Hammer”
For Time: Buy-In: 15 Clusters (165/115)
3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (165/115)

-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

-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

3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets

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)
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.

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)

Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75% of 1-RM Power Snatch

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.

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
3min Assault bike
3min Burpee
3min Assault bike
3min Situps
Find Heaviest Back Racked Walk
3 attempts. Walk 10m out, turn around, and walk 10m back.
*Goal is 1rm squat weight + 10%.
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.
Ring Curls
Weighted Dips
:30 HS Hold


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