U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10 Sec Active hang from Pull up bar
8 /leg KB Single Leg Deadlift
6 Burpees
Strength: 10 Min
Week Four: De-load
10 Min EMOM
3 RDL 30-35% of 1RM (light)
Metcon:
Team “Donny” : 30 Min Cap
Teams of 3
21-15-9-9-15-21
Deadlift 225/155 (Scale the weight appropriately)
Burpees
Bar Hang From Pull Up (scale to weighted Barbell hold if needed)
Athlete A will start at the Deadlift. Athlete B will start at the Burpees. Athlete C will begin hanging off pull up bar. 3,2,1 go…each athlete must complete 21 reps of that particular movement while Athlete C hangs on the pull up bar. Note: If the athlete comes off the pull up bar all athletes must stop working until hangin has resumed. Once they have all completed 21 reps they each rotate one station where they begin to perform 21 reps of that movement. After they’ve done 21 reps they rotate one more time and perform 21 reps at the 3rd station. At this point they are back where they began the wod. They will repeat the process until they have all gone Though the 21-15-9-9-15-21.
No athlete can continue on until they have all completed the set number of reps….stadium style. In other words…you cannot pass a team mate. You must wait for them to complete their work before you can rotate as a team.
Elite Competition Class
Handstand Walk Conditioning
50-40-30-20-10:
Unbroken Double-Unders
50′ Handstand Walk after each set
Conditioning
“Lucky 7’s”
5 Rounds:
7 DB Clusters (70’s/50’s)
7 Bar Muscle-Ups
This is our second type completing “Lucky 7’s”.
Last completed September 17, 2018.
Click HERE for a demonstration with Katrin, Brooke, Ehea and Amanda.
Barbell Conditioning
5 Rounds for Time:
5 Deadlifts (70%)
8 Bench Press (70%)
Weight is based off of 70% of that respective movement. Two separate bars.
Swim Conditioning
Part #1
3 sets:
25m Freestyle
25m Side Stroke (left side lead)
25m Side Stroke (right side lead)
25m Freestyle
Rest 1:00 between efforts.
Part #2
3 x 150m Freestyle
Rest 2:00 between efforts.
Part #3
1 x 300m recovery pace effort. Not for time.
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-8 = 1 rep @ 85%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
E.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
Performance Power Training
Friday, May 3rd, 2019
Jet Fuel: Jog 2mins
-then
Running/Footwork Drills https://youtu.be/mX00T4uuPtI
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Squat
2×20 @45%
Deadlift vs Band
5×1 @65%
GainCity:
Sled Drag
3×100
DB Stepups low box
3×8 (each)
Afterburner:
5mins Max Rounds:
10 HEAVY wallballs
40yd Sprint
