April 22, 2019 by DNRadmin

4/22/19

Share

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 Front Squats
10 Russian KBS

Strength: 15 Mins
Functional Over Reaching Week
Front Squats
10×3 @ 85%

Metcon: 30 Min Cap
“TILLMAN”
7 Rounds of:
7 Deadlifts 315/220
200m Sprint
15 Pull-Ups
45 Second Rest

Post Score on white board.

Elite Competition Class

Squat Snatch
On the Minute x 15:
Minute 1 – 3 Squat Snatch @ 68%
Minute 2 – 2 Squat Snatch @ 73%
Minute 3 – 1 Squat Snatch @ 78%
Minute 4 – Rest
Minute 5 – 3 Squat Snatch @ 71%
Minute 6 – 2 Squat Snatch @ 76%
Minute 7 – 1 Squat Snatch @ 81%
Minute 8 – Rest
Minute 9 – 3 Squat Snatch @ 74%
Minute 10 – 2 Squat Snatch @ 79%
Minute 11 – 1 Squat Snatch @ 84%
Minute 12 – Rest
Minute 13 – 1 Squat Snatch @ 84-88%
Minute 14 – 1 Squat Snatch @ 84-90%
Minute 15 – 1 Squat Snatch @ 84-93%

Pausing Snatch Pull

2 Sets of 2 @ 85%
3 Sets of 1 @ 95%

2-Second Pause – Below the Knee
2-Second Pause – Pockets

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

Conditioning
“Destiny’s Child”
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30″/24″)
… Directly into…
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

Body Armor
3 Giant Sets:
Max Strict CTB Pull-Ups
50′ DB Front Rack Walking Lunge
200 Meter Sled Pull
Rest 2:00 between. Athlete’s choice on loading.

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 90% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk

*Set 1 = 1 rep @ 70% of 1-RM Power Clean
*Set 2 = 1 rep @ 75% of 1-RM Power Clean
*Set 3 = 1 rep @ 80% of 1-RM Power Clean
*Set 4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean

(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)

D.
In 15 minutes, establish a 10-RM Back Squat

E.
Three sets of:
Incline DB Bench Press x 10 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds

Performance Power Training

Monday, April 22nd 2019
Jet Fuel:
Fast hands Drills: https://youtu.be/OnJiVxtXRsc
1x
20 pull aparts
20 DB Shoulder Press

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
3×20 Heavy
+5lbs from last week

GainCity:
Shoulder Press
4×12
Tbar Rows https://youtu.be/jpfP2aaXO28
5×20
MC Hammer Curls
4xJacked
DB Kickbacks
4xTan

After Burner: 
OTM 10Min
Even: 20 Pushups AND 20 Dips
Odd: 10 Cal bike
Scale Pushups and dips accordingly. First scale rep counts down to as low as 8 each. Then scale methods and bump the rep counts back up

ONE WEEK FREE TRIAL

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!

Still Have A Question?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!