Happy Friday Hooligans!

Big News: Vets4Life has upped the number of athletes that we can support at DNR! If you have any vets that would be interested in being a part of the community please send them our information.

Freedom WOD Classes

Warm Up: 6 Mins
2:00 PVC Shoulder ROM
15 Banded Curls
15 Banded T’s
10 Burpees
10/Side DB Push Press

Strength: 12 Mins
Strict Press – 10-8-6-6
10 @ ~70%
8 @ ~ 75%
6 @ ~80%
6 @ ~80%

Mobility: 5 Mins
2:00 / Side Roll T-Spine or Lats

Home WOD: 16 Min Cap
For Time: 30-20-10
Single Arm DB/KB Push Press (50/35)
DB Renegade Rows (50/35)
Ball Slams OR Russian KB or DB Swings
*DB Movements – Alternate sides as desired with even work on each arm. 15/side, 10/side, 5/side.

Metcon: 16 Min Cap
For Time: 30-20-10
Single Arm DB Push Press (50/35)
DB Renegade Rows (50/35)
Ball Slams
*DB Movements – Alternate sides as desired with even work on each arm. 15/side, 10/side, 5/side.

Elite Competition Class

Clean and Jerk Primer [On the 0:00]

On the 2:00 x 4 Sets:
1 Low-Hang Clean Pull
1 Low-Hang Clean High Pull
1 Low-Hang Squat Clean
2 Split Jerks

Set 1: 52% of 1RM Clean & Jerk
Set 2: 57% of 1RM Clean & Jerk
Set 3: 62% of 1RM Clean & Jerk
Set 4: 67% of 1RM Clean & Jerk

Low-Hang Squat Clean and Jerk [On the 10:00]

On the Minute x 10:
1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single

Heavy “DT”

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 205/145

Odd-Object Conditioning (A)

For Time:
50 Toes to Bar
40 Strict Handstand Push-ups
30 Double Kettlebell Thrusters (53’s/35’s)
20 D-Ball Cleans (150/100)

Midline

3 Giant Sets:
15 GHD Sit-ups
:20 Second GHD Hold (Video)
25 Hip Extensions
:30 Second Hip Extension Hold (Video)

Rest 2 Minutes Between Sets

Brother Bros Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

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

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

A.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 3 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Sets 1-3 = 5 reps @ 65%
*Sets 4-5 = 3 reps @ 75%

D.
Three sets of:
Bench Press x 10 reps

The goal here is to work up to a heavy, but not quite maximal, set of 10 in the Bench Press. Rest as needed between sets.

E.
One Set of Tabata V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Training

Pre-Flight: bandy squats, deads, a lotta lunges and a nasty round of sweaty bike

Jet Fuel:
High Knees
Butt Kickers
Toy Soldiers
Side Shuffles/Burpees:
*Have people line up facing you in their universal athletic position. On your que, point left or right or down. They must follow your lead and shuffle in the direction you point to. Don’t say anything. They need to keep their heads up and pay attention to your visual ques. Change the direction any time you want. When you point down, they must do an athletic burpee and then shuffle in place until you point to another direction. Have them go for about 20 seconds and to this 3-4 times.
-then
Find max height seated one leg box jump (each)
*Jump off of both feet, land on one foot
*after max height is found, perform 3×5 each leg
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed Squats vs Bands/Speed Deadlifts
Speed Squats vs bands
8×4 @45%
Speed Deadlifts
5×2 @50%

GainCity:
4×5 BB Good morning AHAP
100 empty barbell walking lunges
*Dont put the bar down! It can be done. Be stronger than your mind’s weakness
Hip Circle Party

Afterburner:
7 Rounds
Max Effort 20/12 cal Assault bike
*Rest as needed between efforts