Today is USAF Captain Blake Page’s (aka April ATOM) last day with CFDNR.. He is moving to Arizona and we wish him all the best. Todays WOD is the bench mark wod know as “Air Force” and its dedicated to you sir, we hope you enjoy it!
I think Boyz II Men said it best
The good times that made us laugh, outweighed the bad.
I thought we’d get to see forever, but forever has blown away.
It’s so hard to say goodbye to yesterday.
All I know is where we’ve been and what we’ve been through.
If it gets me to tomorrow, I hope it’s worth all the pain.
It’s so hard to say goodbye to yesterday.
It’s so hard to say goodbye to yesterday.”
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
5 Thrusters
5 SDLHP
5 Push Jerk
5 OVHSQ
5 Front Sq
5 Burpees
Strength: 10 Min
Week Four: De-load
10 Min EMOM
3 RDL w/3-5 sec eccentric phase 35-45% of 1RM (light)
Metcon: 20 min Cap
“Air Force”
20 Thrusters 95/65
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squat
4 Burpees every min on the min.
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute including min 0:00 before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
Elite Competition Class
Strict Ring Muscle-Up + Front Squat
Alternating OTM x 10 (5 Rounds):
Odd – 3-5 Strict Ring Muscle-Ups
Even – 5 Front Squats
Conditioning
“Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
Last completed on 18 July, 2018.
Demonstrated by CompTrain Games Athlete, Cole Sager. Click for the video HERE.
Odd-Object Conditioning
5 Giant Sets, Not for Time:
9 Kettlebell Deadlifts (150’s/100’s)
50′ Kettlebell Walk (150’s/100’s)
50′ Rope Pull
Rest 2:00 between sets.
Body Armor
3 Giant Sets:
50′ DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50′ DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.
Brother Bros Barbell Club
Friday (Session Three)
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.
In 16 minutes, establish a 1-RM Snatch
C.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*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 Clean & Jerk.
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
E.
Three sets of:
Sled Push x 100 feet
Rest 90 seconds
Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.
Performance Power Training
Friday, May 31st, 2019
Jet Fuel:
6xOTM
20 Cal Row
15 Burpee
*Alternate minutes, 3 rounds each
-then
Stretch
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Front Squat
2 Count Pause in bottom
5×5 @55%
3×3 @60%
-and Banded Deadlift
10×1 @60%
GainCity:
100 KB Swings
100 Walking Lunges
Afterburner:
SPRINTS!!
400m Trial
2x200m Trial
4x100m Trial
Rest as needed between efforts
