DNR is a place that has always welcomed all walks of life and we hope you’ll show your support this Saturday for Pride Month at the 2nd annual Pride WOD Social. Our mission is and always will be to help our community, athletes, and friends reach their ultimate fitness potential by providing a welcoming and inclusive atmosphere that inspires accountability and success. Thank you for your constant support!
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds:
5 Muscle Cleans + Strict Press
5 Power Cleans + Jerks
5 Goodmornings
5 Pull Ups
Then 2:00 PVC Shoulder ROM
Strength: 15 Mins
Power Clean Drills – 5 Mins
– Lift Off, Olympic DL, Panda Pulls
4×8 Power Cleans – 10 Mins
Start at 50% and build. No higher than 60%
Mobility: 5 Mins
2:00 / Side LAX Lats or Traps
Home WOD: 10 Min Cap
3 Rounds For Time:
10 Clean & Jerks (135/95)
5 Muscle Ups OR 10-15 C2B Pull Ups OR 10 / Side Bent Over Rows (DB/KB or Barbell x15)
Metcon: 10 Min Cap
3 Rounds For Time:
10 Clean & Jerks (135/95)
5 Muscle Ups OR 10-15 C2B Pull Ups
Elite Competition Class
Snatch Technique [A]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches
Snatch Technique [B]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Front Squat
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Conditioning
“7-on-7”
AMRAP 7:
9 Bar Muscle-ups
12 Front Squats (225/155)
15/12 Calorie Bike Erg
18 Toes to Bar
Rest 3 Minutes
AMRAP 7:
9 Bar Muscle-ups
12 Front Squats (185/135)
15/12 Calorie Bike Erg
18 Toes to Bar
WORKOUT BRIEF
DESCRIPTION
- This two part workout features gymnastics and weightlifting components
- The reps stay the same in the second AMRAP 7, but the step back lunge weight will decrease
- This 50% drop in weight is designed to allow you to complete a similar amount of work despite the fatigue
- Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts
- Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP
STRICT PULL-UPS
- If you have 12+ strict pull-ups unbroken when fresh, let’s look to complete this station as written
- If you’re not quite there, consider reducing reps or choose a modification from further down the page
DUMBBELL STEP BACK LUNGES
- There are two kinds of lunges in today’s workout:
- 1st 7 Minutes: Double Dumbbell Step Back Lunges
- 2nd 7 Minutes: Single Dumbbell Step Back Lunges
- The weight for both types of lunges should be something that allows you to complete the 8 reps unbroken each round
- You’ll complete 8 total reps or 4 each side, alternating legs every rep
- You can hold the dumbbells wherever is most comfortable for you during this movement (hang, shoulders, etc…)
- The back knee should touch the ground and the lower body should reach full extension before changing sides
PUSH-UPS
- If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written
- If you’re not quite there, consider reducing reps or choose a modification from further down the page
ABMAT SIT-UPS
- If you don’t have an AbMat available, anchor your feet under dumbbells or a couch
Odd-Object Conditioning
7 Rounds:
100 Meter Sandbag Run (70/50)
1 Legless Rope Climb (15′)
1 Rope Climb (15′)
Rest 1 Minute Between Rounds
Midline
3 Giant Sets:
15 Strict Toes to Bar
200′ Yoke Carry (Moderate Load)
25 Weighted Glute Bridges
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
- Today’s Body Armor focuses on the midline and pressing capacity
- We’ll start with :30s for max reps toes to bar
- Transition into :30s of max dumbbell bench press reps
- Return back to the bar for a final :30s of toes to bar
- This equates to 1:30 on, 1:30 off, for 4 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
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 3 reps
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 20 minutes, establish a 1-RM Back Squat
D.
Two sets of:
Chin-Ups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Performance Power Training
TBA