March 2, 2020 by DNRadmin



Sit Ups for Pups
March Monthly Challenge
#barbellsforbullies #asmanyrescuesaspossible #situpsforpups

Us the Ipad at the front desk to log your sit ups each day.

Barbells For Bullies and ABMAT team up to raise awareness for
shelter overpopulation, bully breeds

The goal is to collectively do at least 1.2 million sit ups as a fitness community in the month of March, to represent the estimated 1.2 million dogs that are euthanized every year.
That’s the population of Dallas, TX. And it happens every single year.
Shelter overpopulation is a huge concern but we can all make a difference.
Adopt, foster, volunteer, advocate, educate.
This event is all about getting people involved and raising awareness, and costs absolutely nothing to enter. This is about exemplifying our mission of fostering a fit community that rallies around rescue!

What would a challenge be without an incentive? 
The gym that accumulates the most reps will earn a stack of these exclusive, not-for-sale ABMATs for their gym. Don’t worry garage athletes! Top individuals will also receive one. 

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 m Row or .3 Bike
10 Snatch
10 Thruster

Strength: 22
Snatch 10 Mins (this is ran as a group with the coaching leading the count)
3×5 at 60, 65 & 70% With a 2 sec pause at the top of the “Lift off” or right above the knees

Back Squat 12 Mins (mobility between sets)
3×5 at 60% With a 5 sec pause in the bottom position of each rep
(You can squat with a partner and have them count for you)

Metcon:  18 min Cap
In teams of two:
Row 1,000 meters
60 WB 20/14
Row 1,000 meters
40 WB 20/14
Row 1,000 meters
20 WB 20/14

Sit Up For Pups:
100 Sit Ups

Elite Competition Class

Tempo Back Squat

On the Minute x 10:
1 Pausing “One and One Quarter” Squat

Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%

Working a new movement today with the Pausing One and One Quarter Back Squat
This movement is designed to strengthen the bottom most part of the back squat

Movement Order:
You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
There are pauses built in at two locations:
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat
These percentages are based on your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
See below for a demo video

Warmup Sets
Take 3-5 Sets to Build to Opening 50%

Body Armor:
1 Round, Not For Time:
15 Barbell Hip Thrusts
100′ Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100′ Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts

Feel free to build in weight over the 3 sets of Hip Thrusts
Squeeze for 1 second at the top of each rep before controlling the weight back down
Choose heavier weights that allow for this level of controlSINGLE DUMBBELL OVERHEAD WALKING LUNGEUse the same dumbbell weight for both rounds of overhead walking lunge
This should be a challenging load, but one that allows you to complete the 50 foot segments unbroken
You’ll switch which arm is holding the dumbbell at the 50 foot mark
The back knee should touch the ground on each repBring the lower body to full extension between steps “



5 Rounds:
1 Minute Wallballs (30/20)
1 Minute Alternating Single Dumbbell Squat Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workou
Keep a running count of your reps for each round and record them on a whiteboard during your rest period
You’re score is total reps accumulated over the 5 rounds

Choose a weight here that you could complete 30+ reps unbroken when fresh
This is ideally a weight that allows for at least 15 reps per round within the workout
A challenging combination moving from squat to squat (wallball to squat snatch), let’s move in with small but consistent sets her
This movement requires a large amount of mobility, where we would rather complete single DB OHS with great technique than force it
Each round finishes on the Assault BikeIf unable to Assault Bike, complete 1 minute on any other machine

There are many ways to attack this interval workout, with the goal on all of them being consistency across the 5 rounds
Consistency means keeping your highest scored round and lowest scored round within about 5 reps of each other
In order to do that, you can try out one of the following strategies:
Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell snatches. Finish out with 1 minute straight on the bike.
Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell snatches. Finish out with 1 minute straight on the bike.
Set a goal number for each movement in the first round and make it your goal to match or beat it with each coming round.
All of these strategies have build in rest in some capacity on the first two movements, while the bike would be completed straight out at an effort that is strong, but sustainable over 5 rounds

The first two options are intervals within intervals that provide some rest and transition time to the next movement
Sticking to the work/rest ratios can allow for consistent reps across the 5 rounds
The last option allows you to choose where to break up your goal set
For Example: If your goal is 18 wallballs, you can break it up into three quick sets of 6 without having to really look at the clock

Assault Bike
Any Machine

Warmup Set
6 Wallballs
6 Alternating Dumbbell Snatches
6 Calorie Assault Bike

Run Recovery
5k Recovery Run

Today’s recovery run can be completed outdoors or on an Air Runner/Trueform
Run 4,000 meters if completing on the Air Runner or Trueform
This longer piece is designed to be completed at a fairly easy speed throughout
There is no score for this piece, as we’re simply aiming for completion
See below for movement subs

5k Row
10k Bike (Erg, Assault, Echo, or Schwinn)


Brother Bros Barbell Club 

Monday (Session One)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

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

Every 2 minutes, for 16 minutes (8 sets):

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 90%

Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 70-75%

Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 60 seconds

Performance Power Training

Monday 2nd, 2020

Pre-Flight: Bench Press all around, then the emphasis is on core and back today for the gaincity and accessory.

Jet Fuel:
1 min: Max Cal Assault bike Arms only. Get after it!
4x:30 Max reps
Face Pulls (banded) 
Seated Rows (banded)  

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s Board Fight 
AMRAP: 3 reps thin board
3 reps mid board
3 reps thick board
Keep cycling through until failure. Repeat 3 times.


BB Drag Rows *Back flat, shoulders over the bar, bar set at knees. Barbell stays in contact with thighs throughout the lift. Pull elbows straight back.
DB Reverse Flyes
DB Upright Rows 
DB Front Raise
DB Lateral Raise
*This does not have to be done as a complex today. You should be able to use heavier weights on the upright rows.

After Burner: 
For TIme: 2 Rounds
20 (10each) Plank KB Drag
20m Death Drag
20 (10 each) Plank KB Drag
20m Death Drag


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    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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