June 15, 2020 by DNRadmin


Happy 21st Mariah! Fort Collins CO


Happy 21st Birthday Mariah! Thank you for bringing your lighthearted energy to the family and everyone around you!

Freedom WOD Classes

Warm Up: 6 Mins
30 DU / Singles
4/Side Over Unders
10 Hang Power Cleans
10 Front Squats
30 DU / Singles
2:00 Hip and Ankle Opener

Mobility: 5 Mins
Banded Ankles Distraction or LAX Rolling

Strength: 15 Mins
Hang Squat Clean Drills – 5 Mins
Tall Clean (video) and Progress to Hang Sq Clean
4×6 Hang Squat Cleans – 10 Mins
Start at 50% and build. No higher than 60%

Home WOD: 15 Mins
4 Rounds
3:00 AMRAP
6 / side DB Hang Cleans – Not Alternating (50/35)
4 / side Single DB Push Up + Renegade Row – Not Alternating
20 DU
1:00 Rest

Metcon: 15 Mins
4 Rounds
3:00 AMRAP
6 / side DB Hang Cleans – Not Alternating (50/35)
4 / side Single DB Push Up + Renegade Row – Not Alternating
20 DU
1:00 Rest

Elite Competition Class

Pausing Back Squat
On the Minute x 10:
1 Pausing Back Squat*

One Second Pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parallel

“thank u, next” 
5 Rounds:
45 Double Unders
15 Thrusters (95/65)


5 Rounds:
45 Double Unders
15 Overhead Squats (95/65)

  • This two part workout features double unders and weightlifting in each
  • You’ll complete all 5 rounds of part 1 before moving on to the next
  • There is no rest between the two parts
  • Your score is the total time it takes to complete the 10 rounds of work
  • We expect time ranges for this piece to range from 12-20 minutes
  • You can switch arms however you see fit on these single dumbbell movements
  • Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round
  • You can use different dumbbell weights for the thrusters and overhead squats if needed

Body Armor
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets

Brother Bro’s Barbell Club

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

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds:
10 Jumping Lunges + 5 Pull-Ups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

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

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.

In 20 minutes, build to a 1-RM Squat Clean

Every minute, on the minute, for 9 minutes (9 sets):
Split Jerk x 2 reps @ 60-70% of 1-RM Split Jerk

Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 5 reps @ 50-65% of 1-RM Back Squat

Three sets of:
Pull-Ups with a 4 second upward phase x 8 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Performance Power Training

Monday, June 15th, 2020


Some Speed work for the major lift, and bunch of tempo for the rest. FInish with 5 minutes of heaven.

Jet Fuel:
10 Scapula Pull ups https://youtu.be/1Csn-6LDQX4
10 DB Bench
10 DB Shoulder Press
20 Band Pull aparts

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
5×3 @65%
2xMax Reps @65%

-Banded Tempo Pushups https://youtu.be/QcoJ7vGZl1I
3×10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)
-Inverted KB, Tempo Piston Press https://youtu.be/aVy184Vy4n0
3×16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)
-Straight Bar Curls
-DB Kickbacks https://youtu.be/RXQ9qcCFGno
3×15 (each)

After Burner:
Push Press +10lbs from last week
10/7 Cal Assault bike after every set


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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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