June 10, 2020 by DNRadmin



Freedom WOD Classes

Warm Up: 5 Mins
10 Burpees
5 Hang Muscle Snatch
10 Hang Power Snatch
200 M Run
2:00 PVC Shoulder ROM

Strength: 15 Mins
Hang Power Snatch – 5 Min Drills
*Focus on set up, timing and 1/2 squat receiving position
4 x 8 Hang Power Snatch – 10 Mins
*Perform Mobility During Your Rest

Home WOD: 15 Min Cap
For Time:
40 Power Snatch (75/55) OR Alternating DB Snatch
50 Wallballs
40 Alternating Overhead Lunges (75/55) OR Single Arm Overhead DB Lunges – switch arms every 10 reps
50 Burpees

Metcon: 15 Min Cap
For Time:
40 Power Snatch (75/55)
50 Wallballs
40 Alternating Overhead Lunges (75/55)
50 Burpees

Elite Competition Class

Gymnastic Conditioning
For Time:
100-80-60-40-20: Double Unders

After Each Set:
25′ Handstand Walk O-Course (Stairs)
25′ Handstand Walk O-Course (Ramp)

5-Rep Max

“Garage War”
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters
1 Minute Double Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest

Dumbbells: 50’s/35’s

  • You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
  • This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations
  • Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
  • Write down your reps for each round during your 1 minute of rest

Bench Press
3 Giant Sets:
Max Effort Bodyweight Bench

Rest 2 Minutes Between Sets

Body Armor
Not For Time:
40 Dumbbell Close Grip Floor Presses
60 Banded Pull Aparts
80 Banded Push Downs

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*Every new line means take a short break before moving to the next movements

Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Muscle Snatch x 2 reps

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Pull + Snatch Pull + Snatch with a 3 second pause at knee) x 1 rep

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

Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 90-95% of your 3-RM Overhead Squat weight

In 18 minutes, establish a 1-RM Deadlift

Three sets of:
Hanging Leg Raises x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, June 10th, 2020

Active Rest Day
5min run
1 min burpees
4 minutes rest
*This workout is performed on a running clock and will take 36 minutes to complete


Death Crawl/DB Clusters/Run https://youtu.be/RYEdriMKKBM
2x20ft Down n’ Back
1 Rep Death Crawl
1 Cluster
*Every 2 minutes, run 100m
*30min Cap

Girth Differential:
15 DB Curls
30 Bandy Pushdowns
15 DB Kickbacks
30 Bandy Curls


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

    (970) 213-3974


    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. 

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