Regroup. Rebuild. Recover. 

Start Spreading the word, Sunday November 3rd is our 2nd annual fundraiser for Vets4Life. This year will be a Rucking Scavenger Hunt around Fort Collins! Look for more details in the coming weeks.  

Freedom WOD Classes

Metcon: 5 Mins
High Knees
Butt Kicks
Floor Sweepers
then
2 Rounds
8 Hang Power Cleans
6 Front Squats

Strength: 20 mins
Squat Clean 10 min
8 Rep Max (no more than 3 attempts)
Then:
Front Squats 10 min
3×3 pyramiding  up

Metcon: 16 Min
7 Min AMRAP
10 Hang Power Cleans 155/115
20 Box Jumps 24/30

30 Ring Dips

40 KB Swings 53/35

M.E Banded Push-ups (scale to push ups, no band)

2 Min Rest

7 Min AMRAP
10 Hang Power Cleans
20 Box Jumps
30 Ring Dips

40 KB Swings
M.E Banded Push-ups (scale to push ups, no band)

Elite Competition Class

Conditioning
“Bar Crawl”
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
   … Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
  … Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Kilos:
135/95 = 61/43
155/105 = 70/48
185/135 – 84/61
225/155 = 102.5/70
275/185 = 124/84

Capacity Builder
3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 30 seconds between rounds.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-5 = @ 85% of 1-RM Clean & Jerk

B.
In 15 minutes, establish a 5-RM Overhead Squat

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps

Start at 90% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squats x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds

Performance Power Training

Wednesday, September 18th, Active Rest
4x
400m Run
30 Cal Bike
-then
STRETCH!!
-OR-
HUMPDAY PUMPDAY:
Find 10rm Bench Press
-then
21-18-15-12-9-6-3
Supine Bar Rows https://youtu.be/JA7boaL2ll8
*After every set of Rows, perform the following:
10 Bench Press @80% of 10rm
100ft farmer carry AHAP