Happy 27th Birthday to Coach Tyler! We couldn’t be more proud of all that you have accomplished durning your time with DNR. Have an amazing day sir! 

Freedom WOD Class

Warm Up:
12-9-6
With an unloaded bar
8 Hang Power Snatch
8 Snatch Grip Back Rack Jerk
8 Banded Lat Pull Downs

Strength: 25 Mins
Max Out Day!
Strict Press

Metcon: 15 Min
6 Ring Muscle Up (scale: bar, banned, jumping, ect.) or 10 Jumping C-2-B Pull Ups 
91 Double Unders or 182 Singles
27 Power Snatch 75/55
6 Ring Muscle Up (scale: bar, banned, jumping, ect.) or 10 Jumping C-2-B Pull Ups
27 Power Snatch 75/55
91 Double Unders or 182 Singles
6 Ring Muscle Up (scale: bar, banned, jumping, ect.) or 10 Jumping C-2-B Pull Ups

Post Score on white board.

Elite Competition Class

1. “Big Bang”
For Time:
50 Power Cleans (225/155)

2. Conditioning
5 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-Ups
9 Bench Press (205/145)

3. Skills
10:00 Max Calorie Air Runner
On the 0:00, 3:30, and 7:00 – 100′ Handstand Walk

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip BTN Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch

(Peform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85-90% of 1-RM Power Clean

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

Performance Power Training

Wednesday, June 27th, 2018
Active Rest Day
10x
10 seconds sprint
1 minute jog
*this takes exactly 11:40
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
5xSuperset
5 Deadlift
20 Evil Wheels https://youtu.be/jXQzPHpgW84
*Rest as needed between sets
**Depending on the deadlift weight, this may require (2) barbells so it will roll easily.
-then
5x
1min Max Distance Prowler push @80% Bodyweight
Max Reps Pushups in one unbroken set
*Rest as needed
*Scale pushups to get at least 15 unbroken