August 20, 2019 by DNRadmin



Happy 23rd Birthday TJ Murphy! Sorry I’m a jackass and forgot to program it for yesterday!

Freedom WOD Classes

Warm up – 6 Mins
250 M Row
Then 2 Rounds:
:30 Hollow Hold
10 / Sit Ups
5 Power Snatch

Strength & Conditioning: 8 Mins
8 Min EMOM:
Odd: 10 Unbroken TTB or :30 M.E
Even: 15/12 Cal Row (:50 limit)

Mobility: 4 Mins
2 Min / Side Quad & Hip Flexor Smash

Metcon: 23 Mins
TJ Bday WOD 8/19/96 – 23 y/o
23 Min AMRAP:
OPTIONAL – 1 MU (don’t have a MU? dont’ substitute, just skip this)
8 Power Snatch (95/65)
10 Box Jumps (24/20)
12 Wallballs (20/14)
23 DU / 46 Singles

Elite Competition Class

Gymnastic Conditioning
Alternating On the 2:00 x 10 Rounds:
Minutes 1-2: 200 Meter Row + 40% Max Ring Muscle-Ups
Minutes 3-4: 200 Meter Row + 5 Deficit Kipping Handstand Push-ups
Aim is to build in deficit across the rounds on the HSPU.

Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.

“30 Rock”
3 Rounds:
30 Kettlebell Swings (70/50)
30 Push Presses (115/85)
30/21 Calorie Assault Bike
30 Toes to Bar

Kettlebell: 30/22.5
Barbell: 52/38

Odd-Object Conditioning
For Time:
27/21 Calorie Ski Erg
21 D-Ball Cleans (150/100)
27/21 Calorie Ski Erg

Kilos – 68/45.5

Performance Power Training

Tuesday, August 20th ME LOWER:

Jet Fuel: Partners: Row 1k (total), partner not rowing hold plank. switch anytime.
If youre alone:
row 250, hold 30second plank

Major Lift: Red: Squat
Wht/Blu: Deadlift block pulls (bar just below kneecaps)
Max 3
2×5 @90%
*Compare to Max 5, July 23rd

Wearing a hip circle:
Leg ext
Leg Curl
*Not much for GainCity this cycle…Use the Afterburner as accessory

3 Rounds for reps:
5 Stations, 30 sec on, 30 sec off
Box Jump
KB Swing
*Kind of a fight gone bad-esque workout with all legs and rest programmed into every station



2716 S. College Ave Suite B Fort Collins, CO, 80525

(970) 213-3974

Terms and Conditions for trial week

You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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