The 2018 Turkey Challenge is this weekend in Superior at The Sport Stable! Check out the heat times for all of our athletes and if you can, make it down there to support and cheer them on. Way to represent, DNR Hooligans!!
Freedom WOD Classe:
Warm Up: 5 Min
Plate Warm Up
Mobility: 8 mins
Players Choice
Strength:
8 Mins
Coach Lead Tempo or “Slow” Squat Clean
3×3 at 65, 70 & 72%
60 sec rest between sets
https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/
8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 65%
60 sec rest between sets
- 2-3-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (3) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon:
7 Min AMRAP
Rx
10 Power Snatch 75/55
3 Bar MU
Scaled Option 1
10 power snatches 65/45
5 C-2-B Pull Ups
Scaled Option 2
10 Power Snatch 45/35
5 Jumping C-2-B Pull Ups
Extra Credit:
3×10 DB Concentration Curls
3×10 Banded Concentration Tricep Extensions
Elite Competition Class
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%
“Swift Justice”
2 Rounds:
50′ Handstand Walk
100 Double Unders
50′ Handstand Walk
50 Wallballs (20/14)
50′ Handstand Walk
25 Deadlifts (245/165)
Midline V3
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-ups
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 = 2 reps @ 80%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 4 reps @ 80%
*Set 5 = 2-3 reps @ 90%
E.
In 10 minutes, build to a 5-RM Push Press
Performance Power Train
Friday, Nov 16th, 2018
Pre-Flight: Volume Squat/Dead…Goodnight
Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
10 Single arm, single leg, DB row. *just like a regular single arm DB row but raise your back leg up off the floor, straight behind you to make this a unilateral stability exercise*
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Dead
Squat
1×20 lightweight
1×20 AHAP
Deadlift
1×20 lightweight
1×20 AHAP
**of course there are still more warmup sets than what are written**
GainCity:
-Bandy Leg Curls/Extensions
4×20 (each)
-Superman/Side Plank/Hollow
3x
Alternate movements, holding 10 seconds each, rest 10 seconds between movements. Repeat until I start to sweat. I’ll let you know when I begin sweating. It will take a while.
Afterburner (optional):
100 Air Squats, 100 walking Lunges partitioned anyway
