April 16, 2024 by DNRadmin

4/16/24

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Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
5 Inchworms
10 Deadlifts
10 Hang Power Clean
5 Split Jerks
Then 2:00 Jump Rope

Olympic Strength: 20 mins
8 Min Coach Lead
-Panda Pull and Tall Cleans – Focus on pulling under the bar
Then 10 Min EMOM
0:00-5:00 – 2 Hang Squat Clean & Split Jerks @ 50-60%
5:00-10:00 – 2 Tempo PSquat Cleand & Split Jerks @ 60-65%

Metcon: 10 Mins
10 Min EMOM
25 DU / Singles + 3 Deadlifts + 3 Hang Cleans 135/95
*Perform all 3 movements every minute. This should only take 30-40 seconds per round. Modify weights or jump rope reps as needed

Functional Bodybuilding Class

Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set 
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds 
3 sets x 15 Reps

MomFit:

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 /leg Quadruped Hip Circles video
10/ leg Hip Abduction video
10 /leg Glute Kickbacks

Strength: 5 Min

5 Minute Circuit
10 Banded Glute Kick Backs / Side
10 / Side X Band Walks
10 / Side  Lunges

Metcon: 14 Mins

3 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row

Rest 1 Mins, Then:

4 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row

Rest 1 Mins, Then:

5 Min AMRAP Sprint
10 Ring Rows
15 Wall Balls
200 M Row


 

    ONE WEEK FREE TRIAL

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    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. 

      Still Have A Question?

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