March 11, 2020 by DNRadmin



Sky’s Out Thighs Out!

Freedom WOD Classes

Warm Up:
Plate Warm Up

8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

8 mins
3×5 Split drop with a 2 second pause in split at 65, 70 & 75% of Jerk press 1 RM
With the bar on the back rack slide your feet out quickly into your jerk split position and absorb the weight tightly, making sure to land in the proper position with your weight balanced approximately evenly between your front and back foot, and keeping your trunk tight and upright.

Metcon: 18 Min Cap
1 mile Run (Scale the run distance if needed)
DB Alternating Hang Power Cleans 50/35
Handstand Push Ups

Note: If you have a weight vest, wear it!

Elite Competition Class

“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

The “Bergeron Beep Test” is a CompTrain classic benchmark workout
Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees
If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute

For Example:
Rounds 1-10: 7 Reps Each
Round 11: 8 Reps Each
Round 12: 9 Reps Each
Round 13: 10 Reps Each

Your score is total completed rounds and reps
The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds

The thruster barbell is designed to be very light
This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh

Choose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout

With this being a benchmark workout, let’s aim for quality burpees today
Standards: Chest and thighs to floor, small jump to full extension, and clap overhead

The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds
The goal of the first 10 rounds is to finish with some rest built in, but not too much

For Example:
Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to
Consider slowing your pace to finish these sets around 45 seconds, which gives you plenty of time to transition back to the barbell
Your speed will have to increase once the reps start to increase after round 10
Make sure your transition between movements are very short, as every second counts within these short windows

Let’s try to complete these first two movements unbroken for as long as possible
If you had to pick one to break later on as the difficulty increases, make it the pull-ups, as those are easier to get back on quickly after a break than the thrusters are

The burpees are truly the pacer of the workout, and the only movement where we’re not holding onto something
Early on, aim to complete smooth and controlled burpees
Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups
As the reps increase or the time shrinks, we’ll have to pick up the burpee speed to successfully make it to the next round

Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

With Workout Weight:
7 Thrusters
7 Pull-ups
7 Burpees

“Beast Builder”
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex
We’ll perform the Squat Clean version of this complex today (See Demo Video Further Down the Page)
Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
These 9 reps are designed to be completed unbroken each round
Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record all 5 weights used for these rounds

Big Squat Clean Complex: Video

Perform Full Complex with Empty Bar
Perform Full Complex with Light Weight

3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl

Rest 2 Minutes Between Sets

“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speedWe’ll rotate through 3 movements in today’s Midline piece
Staying slow and controlled is the name of the game on these three movements
Rest 2 minutes between sets to preserve quality movement

Count 1 rep when you both feet have had a chance to pass over the top
You can also think of these as 60 total reps (30 Each Leg)


Rower Pike Ups: Video

Hollow Body Scissor Kicks: Video

Quadruped Crawl: Video

5 Rower Pike Ups
10 Hollow Body Scissor Kicks
25′ Quadruped Crawl

Odd-Object Conditioning
5 Rounds, Not For Time:
500 Meter Ski Erg
10 Double Russian Kettlebell Swings
25′ Double Kettlebell Front Rack Walking Lunge

Rest 1 Minute Between Rounds

These 5 rounds of odd-object conditioning are not for time
It is your choice on loading for the kettlebell movements
Build over the 5 rounds to something heavy by the final round
While we are building in weight, let’s keep these to unbroken sets
Use the same weight for the swings and the lunges
Rest 1 minute between round to preserve quality
See below for movement demos


Double Russian Kettlebell Swings: Video

Double Kettlebell Front Rack Walking Lunge: Video

Equal Distance Row
20/15 Calorie Assault Bike, Echo Bike, or Bike Erg
30/20 Calorie Schwinn Bike
400 Meter Run

100 Meter Ski Erg
5 Double Russian Kettlebell Swings
15′ Double Kettlebell Front Rack Walking Lunge

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):
Clean Grip Overhead Squat x 4 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

In 14 minutes, establish a 1-RM Power Snatch

Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Build over the course of the 3 sets.

Three sets of:
Chinups x 8 reps
V-Ups x 30 seconds
Rest 45 seconds

Performance Power Training

Wednesday, March 11th, 2020

Active Rest Day
30 mins:
5 Pullups
10 Pushups
15 Squats
20 Cal row


Find 1rm Power Clean
1min Max Reps PowerClean @70%
1min Rest:
1min Max Reps Bench Press (185/125)
1min Rest:
1min Max Reps Pullups
Rest 2 minutes and repeat.
**Scale to weights that are manageable. Heavy enough to not go unbroken, but light enough to be able to pick up the bar and keep moving. Strict Pullups.**

Girth Differential:
21’s Straight Bar Curls AHAP
21’s Straight Bar Skull Crushers AHAP Watch this video and realize no matter how tough things may get, at least you’re not this guy.


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