8 Days Until The Pride WOD Social! Please lend us some support in spreading the word to Northern Colorado in an attempt to support our local LBGTQ community Saturday the 29th.

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
8 Lunges
8 DL
8 Front Squats
3 Inchworms

Mobility: 6 Mins
2:00 / side LAX Glutes or Hips
2:00 Hip Opener or Samson Stretch

Strength: 12 Mins
Alternate on the 2:00 for 3 Rounds:
0:00-2:00: 15 Back Squats (65% or less)
2:00-4:00: 8 / Leg Weighted Step Ups

Metcon : 13 Min cap
21-15-9
Deadlifts 135/95
Hang Power Cleans 135/95
Front Squats 135/95
*20 Lateral Bar Jump Overs After Each Round

Elite Competition Class

Deadlift
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep

Conditioning
“El Nino”
For Time:
1 Mile Run
50 DB Snatches (70/50)
400 Meter Wreckbag Run (50/35)
30 CTB Pull-Ups
20 Burpee Box Jump Overs (24″/20″)

Peg Board Conditioning
3 Rounds:
21/15 Calorie Ski Erg
15/12 Calorie Erg Bike
2 Peg Board Climbs

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.
Every minute, on the minute, for 7 minutes:
Hang Snatch x 1 rep @ 70%

C.
Every minute, on the minute, for 7 minutes (7 sets):
Muscle Clean x 1 rep

Build up in weight as you go.

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 65%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Performance Power Training