Exciting news! We almost have the InBody set up and ready for use. We will let everyone know when pricing has been finalized but all DNR athletes will have a substantial discount for monthly scans! To kick things off, we will be offering free scans for all current athletes on Tuesday, Wednesday and Thursday of next week between 3:00 p.m – 8:00 p.m. We’ll create a sign up list for time slots and leave it on the counter tomorrow or you can contact Kody or Kyle about a time!
Freedom WOD Classes
Metcon: 7 Mins
2 Rounds
5 Strict Pull Ups
10 Lunges
3 Inchworms (2 Push Ups / Rep)
:30 / Side Samson Stretch
Strength: 12 Mins
8 Min EMOM
Odd: 8 / Leg Back Rack Lunges
Even: 10-12 Unbroken C2B Pull Ups (or hardest version of pull ups) :30 limit
Mobility: 4 Mins
2:00 Hip and Ankle Opener
2:00 PVC ROM
Metcon: 20 Min Cap
40-30-20-10
Back Squats (95/65)
Hand Release Push Ups
Cash Out: 800 M Run
Elite Competition Class
Air Runner Conditioning
4 Sets, Not For Score:
15 Calorie Light Jog
15 Calorie Moderate Run
15 Hard Run
5 Calorie Walk
On the 0:00… Box Squat
On the Minute x 7:
2 Box Squats
On the 10:00… Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Conditioning
“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Pounds: 135/95
Kilos: 61/43
Body Armor
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24″/20″)
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Rest 2:00 between sets.
Brother Bros Barbell Club
Session Three (Friday)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets
B.
Every 2:30 for 20 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 20 minutes, establish a 1-RM Back Squat
D.
One set of:
Prone Plank Hold x max time
Hold a plank as long as you can!
Performance Power Training
Friday, August 30th, DE LOWER:
Jet Fuel:
200m Buddy Carry, OR, heavy medball run
3x
12 Banded Good Morning
3 (each side) Cossack Stretch https://youtu.be/Sza-kx6ekjQ
10 Squats
-then
Stretch
Major Lift: Red: Deadlift
Wht/Blu: Speed Squat
7×3 @60%
4×3 @65%
Deadlift vs. Bands
5×3 @65%
GainCity:
-Sled Drag
3x100m
-Empty BB Good morning
100
Afterburner:
7min AMRAP:
6 Devil’s press https://youtu.be/_-iCGodEZNo
12 Lateral over DB hops https://youtu.be/SN_ANkSQsvM