We want to make sure you all know the Brother Bros appreciate each and everyone of our CFDNR athletes!
Freedom WOD Class
Warm Up: 5
3 Rounds
10 Kip Swings
60 Sec Samson Stretch
4 Inchworms w/ ab stretch
Strength: 5 Mins
De-load week
5 Min Pull Ups EMOM
Metcon: 25 mins
6 Rounds
25-ft KB Goblet Lunges 53/35
10 Handstand Push Ups
25-ft KB Goblet Lunges
20 Sit Ups
Post Score on white board.
Elite Competition Class
1. Track Session
On the 0:00 – 1 Mile Run
On the 10:00 – 800 Meter Run
On the 15:00 – 400 Meter Run
On the 20:00 – 1 Mile Run
On the 30:00 – 800 Meter Run
On the 35:00 – 400 Meter Run
2. Conditioning
For Time:
5 Rope Climbs (15′)
9 Squat Snatch (185/135)
3 Rope Climbs (15′)
7 Squat Snatch (205/145)
1 Rope Climbs (15′)
5 Squat Snatch (225/155)
3. Odd-Object
3 Rounds:
100 Meter Sled Push
150 Meter Sled Drag
200 Meter Yoke Carry
Athlete’s choice on weight. 1:1 work/rest between stations.
4. Body Armor
3 “Giant Sets”:
20 Weighted Sit-Ups
30 Glute Bridges
40 Banded Pull-Aparts
50 Reverse Hypers
Rest 2 minutes between sets.
Performance Power Training
Thursday, June 21st, 2018
Jet Fuel:
1 min burpees
3x
10m Single arm overhead KB walk (down rt, back lt)
10 hard ring rows
-then
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Thick board
Max 3
-then
5×1 @3rep weight
Compare to max 5 from May 31st
GainCity:
-Chin Holds (:10) https://youtu.be/FDwbHBVqhkU
3×5
*Hold chin over the bar for 10 seconds, rest and repeat for 5 reps, for 3 sets
-Single Arm DB Row (3-0-0-3 = 3 count down, no pause, up fast, 3 count hold at top)
-3×21’s https://youtu.be/NTWVwFcAzLo
DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)
-Weighted bench dips https://youtu.be/TN_ISD6jkcE
3×15
Afterburner:
5 Rounds:
Superset-
Max Kipping Pullups
10 Cal Row
Rest 2 minutes between attempts
**Score is smallest set of pullups, and longest time on row
