May 17, 2019 by DNRadmin

5/17/19

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Today Mr. Gabe Del Rio turns 25 and will graduates this weekend. 

Happy Birth Day and Congrates Bromigo!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
8 Deadlift
8 Hang Power Cleans
8 Shoulder to Over Head
20 Jump Ropes

Mobility:
2 Min /side Banded Hip Stretch
90 Sec /side Banded Shoulder Stretch

Strength: 15 Mins
Progressive Over Loading 
Back Squats
6×6 @ 75% +5lbs

Metcon : 20 min cap
Gabe Del Rio” 5/17/94 = 25
3 Rounds
25 Deadlift 135/95
17 Hang Power Clean 135/95
5 Shoulder to Over Head 135/95

Every time the bar is dropped perform 50 Double Unders or Single Under

Elite Competition Class

De-load Week.

Conditioning
“Fight Club”
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Click the link HERE for a demo with Katrin Davidsdottir.

Aerobic Capacity
On the 5:00 x 4 Rounds:
21/15 Calorie Row
15/12 Calorie Ski
21/15 Calorie Row

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

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

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Performance Power Training

Friday, May 17th, 2019
Jet Fuel: 
Hip Circle Assault bike 3 mins
-then
https://youtu.be/99Iy9DozFNs
-then
Stretch

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: -Speedy Squat
10×2 @45%
5×2 @50%
-2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @60%
*First rep 2 position. 2nd rep, fast!

GainCity: 
-DB RDL https://youtu.be/MTaelOeeIxk
4×25
-SIngle arm DB stepup https://youtu.be/iot6Ii4_W3w
3×12 (each)
-Hip Circle Farmer Carry Sled Drag
3×100

Afterburner: 
5x
150m Row
10 Broad Jumps
Rest 1:1

ONE WEEK FREE TRIAL

CONTACT

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

(970) 213-3974

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

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