Lets all take more than a minute to recognize Vita for being a front runner for Athlete of the YEAR! She has lost over 80 lbs since July (first picture)! Vita has been with us since July of 2015 and has always put in amazing effort while inside the walls of DNR and with that, saw her fitness improve drastically. However, in July she went all in on nutrition (shout out to Andrew for working with her!) and everything has come together unbelievably! Keep up the amazing work Vita, we’re all so proud of what you’ve accomplished and love seeing your confidence sky rocket!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 Pause Front Squats (3 sec)
10 Banded Strict Press
10 Banded Good Mornings

Strength: 12 Mins
2×10 Front Squat Warm Up Sets Then:
Every Other Min for 3 Rounds
10 Unbroken FS (63% or 50% if in open)

Mobility: 10 Mins
2 Min / Side Calf Smash
1 Min / Side Calf Stretch
2 Min / Side Hamstring Smash

Metcon: 12 Min Cap
Choose Your WOD:
Option 1 – 15 Rounds For Time:
3 HSPU
3 DL (185/135)
15 DU / 30 Singles

Option 2:
Buy In: 45 Unbroken DU / 90 Singles
21-15-9
HSPU
DL (185/135)
Cash Out: 45 Unbroken DU / 90 Singles

Elite Competition Class

Strength Stamina
Alternating OTM x 12 (6 Rounds):
Even Minutes – 5 Bench Press Repetitions
Odd Minutes – 5 “Touch and Go” Power Cleans

Deadlift
On the :30s x 10 Sets:
2 Deadlifts

Gymnastic Conditioning
On the 4:00 x 5 Rounds:
30/24 Calorie Erg Bike
15 CTB Pull-Ups
Max Strict HSPU in time remaining.

Odd-Object Conditioning
3 Rounds, Not for Time:
10 Burpee Box Jump Overs (30″/24″)
100m Farmers Carry
200m Sled Drag
Rest 2:00 between sets.

Athlete’s choice on both the farmers carry and the sled drag, with the intention on being heavy and challenging, but, unbroken each time for the distance. Not for time, but for practice and quality effort.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause in catch x 1 rep

*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%

B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean with a 2 second pause in catch x 1 rep

*Sets 1-4 = @ 65%
*Sets 5-8 = @ 75%

C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%

D.
Every 3 minutes, for 12 minutes (4 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 3 heavy working sets.

Performance Power Train

Wednesday, March, 20th 2019
400m Sled Drag
-then
50 burpees (NFT)
-OR-
HUMPDAY PUMPDAY!!
Squat! 10rm
Push Press! 10rm
-then
**The following sequence is repeated 3 times**
3 Rounds AFAP:
2 Squat
2 Push Press
5 Strict Pullups
4 Squat
4 Push Press
5 Strict Pullups
6 Squat
6 Push Press
5 Pullups
**This entire sequence is repeated 3 times**
**Weight used for these squats and push press will be the 10rm weight found previously.