Here is your friendly reminder, DNR will be closed tomorrow for Independence Day. Stay safe and enjoy the holiday!

Freedom WOD Class

Warm Up: 8 Mins
2 Rounds
8 Hand Release Push Ups
8 Toe to Bars
2 Wall Walks
15 Banded Reverse Flies

Then 90 Seconds / Side LAX Roll Back OR Front of Shoulder

Strength: 15 Mins

3 Rounds Not For Time
4-6 Negative HSPU (3-5 Seconds – kick back up if necessary) – 1 Min Rest
10 DB Chest Press – 1 Min Rest
10 Skull Crushers – 1 Min Rest before next round

Metcon: 20 Min Cap
Partner Workout
50-40-30-20
Bench Press (135/95)
Burpees
Toe to Bars

*Alternate and split reps as desired. Only 1 athlete works at a time.

Elite Competition Class

1. Air Runner
5 Rounds:
15 Calorie Run
Rest :30 Seconds
12 Calorie Run
Rest :30 Seconds
9 Calorie Run

2. Kipping Parallette Handstand Push-ups
For Time (Including Rest):
15-12-9
Rest 2 minutes between sets

This will be a benchmark repeated in weeks time. Modify this volume to 12-9-6 or 9-6-3 to ensure that we can complete the first set in at most, 3 sets with shorter breaks between.

3. Stamina Squat
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
First week of this progression.

4. Conditioning
3 Rounds:
30/21 Calorie Assault Bike
100 Double-Unders
50′ Walking Lunge* (175/115)

Round 1 – Back Rack
Round 2 – Front Rack
Round 3 – Overhead

 

Brother Bro’s Barbell Club

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 Behind The Neck Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 80%
*Sets 8-10 – 1 rep @ 85-90%

C.
In 15 minutes, build to a 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5-6 reps @ 75%

Performance Power Training

Jet Fuel:
Row 500
Partners:
50 unbroken Wallballs (total)
*Partners may switch wallballs back n forth at anytime, but the ball may not hit the ground, and it may not be handed off. It must be tossed to the wall and caught by their partner. 5 Burpee penalty each time the ball drops
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
4rm Beltless
-then
2×15 @70%
*Your pain brings me great joy
*Compare to 6rm from June 12th

GainCity:
Goblet Reverse Lunge https://youtu.be/aWStzimpKZs
3×8 Each (alternate)
DB Russian Twists https://youtu.be/OYN6TpZOORw
5×30 seconds

Afterburner:
https://youtu.be/H5jD1Be7mfg
6 rounds:
:30, Single Arm KB Cleans (squat)
:30, Single Arm KB DL
:30, to sprint 20m. Rest remainder of 30 seconds.
*Switch arms every round
**This is unilateral stability again. Push the pace, but do not go too fast and lose tension, or rotate the spine or hips. Focus on straight upright posture and position.