Thank you for all of the support at the RMTD and huge shoutout to the Judges! DNR took the top 5 spots! Way to work studs! Remember we will be on campus today and tomorrow from 8:00 a.m-3:00 p.m. Stop by and wear your DNR gear!
Freedom WOD Classes
Metcon: 7Mins
10 / Side Front and Lateral Kicks
1:00 Hip and Ankle Opener
10 Power Cleans
10 Front Squats w/ 2 Sec Pause
40 Banded Pull Aparts
Strength: 12 Mins
8 Min EMOM
Odd: 10 Back Squats (63%)
Even: 8-12 Unbroken HSPU – Hardest variation possible
Mobility: 7 Mins
2 Min / Side Glute Roll
90 Sec / Side Samson
Metcon: 12 Mins
3 Min AMRAP:
5 Power Cleans (135/95)
5 Front Squats
5 Lateral Bar Over Burpees
2 Min Rest
7 Min AMRAP
5 Power Cleans (95/65)
5 Front Squats
5 Lateral Bar Over Burpees
Elite Competition Class
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.
Handstand Pushup Conditioning
On the 2:00 x 5 Sets:
50′ Single Dumbbell Overhead Walking Lunge (80/55)
Max Strict Deficit Handstand Push-ups in Time Remaining (4.5″/3″)
Kilos: 36.5/25
Conditioning
“Sucker Punch”
21-18-15-12-9:
Kettlebell Swings (70/53)
Thrusters (95/65)
Kilos:
Kettlebell: 30/22.5
Barbell: 43/29
Odd-Object Conditioning
For Time:
100 Meter Sled Push
9 Box Jump Overs (40″/30″)
12 Sandbag Cleans (150/100)
9 Box Jump Overs (40″/30″)
100 Meter Sled Push
Brother Bros Barbell Club
Session One (Monday)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 18 minutes, build to a 1-RM Front Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
Seated DB Shoulder Press x 8 reps
V-Ups x 30 seconds
Performance Power Training
Monday, August 26th, DE UPPER:
Jet Fuel:
Standard Upper Body Warmup:
3 min Fighter Warmup (run/bike/row/burpee or jump rope for 3 minutes)
3x
10 Pushups
10 plate Lateral raises
10 plate Front Raises
Major Lift : Red: Bench Press
Wht/Blu: Bench Press
10×3 @60%
GainCity:
3x
15 Incline DB Bench
15 Single arm DB row
Max Time L-Sit
15 Hammer Curls
20 Bandy Pushdowns
Afterburner:
5 Rounds:
In a 90 second window, complete:
7 Pullups (strict)
10 Push press +10lbs from last week
Max Overhead Steps
*Rest 1 minute between bouts
*Scale pullups accordingly so the workout continues to flow. Bands are ok today