The Post Nutrition Challenge Workout is today! If you are a part of the challenge, please use the same modifications as the first workout on 2/4 as we will be using times as the solo indicator for improvement even though we know many of you are able to do harder variations than previously! Please write your results on the other olympic lifting white board. Also, remember to email [email protected] with your pre and post InBody scan results!
Freedom WOD Classes
Warm Up: 8 Mins
3 Inchworms
8/leg Lunges
8 DL
8 Hang Cleans
8 Thrusters
Then: 1 Min / Side Samson Stretch
Strength: 12 Mins
2×10 DL Warm Up Sets Then:
Every Other Min for 3 Rounds
10 Unbroken DL (65%)
Performance Test Metcon: 25 Min Cap
400 M Run
20 Thrusters (95/65)
20 Pull Ups
25 Wallballs
25 Hang Power Cleans (95/65)
50 Sit Ups
25 Hang Power Cleans (95/65)
25 Wallballs
20 Pull Ups
20 Thrusters (95/65)
400 M Run – out the door by 23:00
*Anyone participating in the nutrition challenge needs to record time or reps & modifications on East olympic whiteboard.
Elite Competition Class
Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike
Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. This is a repeat from February 11 of this year.
Snatch Primer #1
5-4-3-2-1: Snatch Balance
Rest as needed between sets.
Snatch Primer #2
“On the 1:30” x 4 Sets:
2 High Hang Pausing Squat Snatches
Pause in the pockets, and catch position, for two seconds at each.
Squat Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Not on the clock:
3 Singles, between 85%
Conditioning
“High Ball”
3 Rounds:
100 Double-Unders
50′ Handstand Walk
5 Rope Climbs (15′)
10 Power Snatches (155/105)
Brother Bros Barbell Club
Monday (Session One)
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 minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70-75%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps
*Sets 1-2 = @ 70% of 1-RM Back Squat
*Sets 3-4 = @ 75% of 1-RM Back Squat
E.
One Set Tabata of:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Performance Power Train
Monday, March 18th, 2019
Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.
Jet Fuel:
3x
:30 Stations-
Jumping pullup
Pushup
Handstand
Assault Bike
-then
Banded internal/external rotations https://youtu.be/beYztVtwMIM
Wall mobility https://youtu.be/M_ooIhKYs7c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Floor Press
7×2 @60%
Floor Press
4×4 *Heavy
*Use the same weight across all sets. Heavy does not mean max. No risk of failure.
GainCity:
4xSuperset
12 Barbell Curls Heavy
Max reps empty barbell
*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.
4xSuperset
12 DB Rows Heavy
Max reps reverse DB flyes
*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+
Tricep PushdownsXJacked
After Burner:
4x
:30 Chinnups
:30 rest
:30 Burpees
:30 rest
3/20/19
/in WOD /by DNRadminLets all take more than a minute to recognize Vita for being a front runner for Athlete of the YEAR! She has lost over 80 lbs since July (first picture)! Vita has been with us since July of 2015 and has always put in amazing effort while inside the walls of DNR and with that, saw her fitness improve drastically. However, in July she went all in on nutrition (shout out to Andrew for working with her!) and everything has come together unbelievably! Keep up the amazing work Vita, we’re all so proud of what you’ve accomplished and love seeing your confidence sky rocket!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10 Pause Front Squats (3 sec)
10 Banded Strict Press
10 Banded Good Mornings
Strength: 12 Mins
2×10 Front Squat Warm Up Sets Then:
Every Other Min for 3 Rounds
10 Unbroken FS (63% or 50% if in open)
Mobility: 10 Mins
2 Min / Side Calf Smash
1 Min / Side Calf Stretch
2 Min / Side Hamstring Smash
Metcon: 12 Min Cap
Choose Your WOD:
Option 1 – 15 Rounds For Time:
3 HSPU
3 DL (185/135)
15 DU / 30 Singles
Option 2:
Buy In: 45 Unbroken DU / 90 Singles
21-15-9
HSPU
DL (185/135)
Cash Out: 45 Unbroken DU / 90 Singles
Elite Competition Class
Strength Stamina
Alternating OTM x 12 (6 Rounds):
Even Minutes – 5 Bench Press Repetitions
Odd Minutes – 5 “Touch and Go” Power Cleans
Deadlift
On the :30s x 10 Sets:
2 Deadlifts
Gymnastic Conditioning
On the 4:00 x 5 Rounds:
30/24 Calorie Erg Bike
15 CTB Pull-Ups
Max Strict HSPU in time remaining.
Odd-Object Conditioning
3 Rounds, Not for Time:
10 Burpee Box Jump Overs (30″/24″)
100m Farmers Carry
200m Sled Drag
Rest 2:00 between sets.
Athlete’s choice on both the farmers carry and the sled drag, with the intention on being heavy and challenging, but, unbroken each time for the distance. Not for time, but for practice and quality effort.
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause in catch x 1 rep
*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean with a 2 second pause in catch x 1 rep
*Sets 1-4 = @ 65%
*Sets 5-8 = @ 75%
C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
D.
Every 3 minutes, for 12 minutes (4 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
Performance Power Train
Wednesday, March, 20th 2019
400m Sled Drag
-then
50 burpees (NFT)
-OR-
HUMPDAY PUMPDAY!!
Squat! 10rm
Push Press! 10rm
-then
**The following sequence is repeated 3 times**
3 Rounds AFAP:
2 Squat
2 Push Press
5 Strict Pullups
4 Squat
4 Push Press
5 Strict Pullups
6 Squat
6 Push Press
5 Pullups
**This entire sequence is repeated 3 times**
**Weight used for these squats and push press will be the 10rm weight found previously.
3/19/19
/in WOD /by DNRadminPicture above demonstrating banded assisted deadlift (future deadlifts) from PPT today
Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds:
5 Snatch DL
5 Hang Snatch High Pull
5 Power Snatch
Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 6 Snatch @ 70% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 C2B or Hardest Variation *aim for same # every round
Mobility: 4 Mins
2 Min / Side Hamstring Smash
Metcon: 16 Mins
4 Rounds:
2 Min AMRAP: Row For Cals
2 Min AMRAP Ladder: Burpee + Sit Ups
Restart ladder at 1 rep each new round
Elite Competition Class
Back Squat
On the Minute x 10:
3 Back Squats
Conditioning
“The Queen”
For Time:
70/50 Calorie Row
50 Thrusters (95/65)
30 DBall Cleans (150/100)
*Every 10 repetitions, move the ball forward 50′, to include the finish of the workout.
Run Conditioning
50-40-30-20-10:
GHD Sit-Ups
Air Runner Calories
Performance Power Train
Tuesday, March 19th, 2019
Pre-Flight: followed by some posterior engagement brutality and explosive leg work.
Jet Fuel: 3 min AMRAP:
10 Cal row
10 Air Squats
-then
Pigeon Stretch
Mash Lower Body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded assisted Deadlift (future deadlifts)
Max 3
1xAMRAP @90%
1XAMRAP @80%
GainCity:
4×15
DB Single leg deadlift (two db’s, 15 reps each leg)
Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE
Afterburner: OTM x10
15 KB Swing (70/53)
5 High Box Jumps (30/24)
3/18/19
/in WOD /by DNRadminThe Post Nutrition Challenge Workout is today! If you are a part of the challenge, please use the same modifications as the first workout on 2/4 as we will be using times as the solo indicator for improvement even though we know many of you are able to do harder variations than previously! Please write your results on the other olympic lifting white board. Also, remember to email [email protected] with your pre and post InBody scan results!
Freedom WOD Classes
Warm Up: 8 Mins
3 Inchworms
8/leg Lunges
8 DL
8 Hang Cleans
8 Thrusters
Then: 1 Min / Side Samson Stretch
Strength: 12 Mins
2×10 DL Warm Up Sets Then:
Every Other Min for 3 Rounds
10 Unbroken DL (65%)
Performance Test Metcon: 25 Min Cap
400 M Run
20 Thrusters (95/65)
20 Pull Ups
25 Wallballs
25 Hang Power Cleans (95/65)
50 Sit Ups
25 Hang Power Cleans (95/65)
25 Wallballs
20 Pull Ups
20 Thrusters (95/65)
400 M Run – out the door by 23:00
*Anyone participating in the nutrition challenge needs to record time or reps & modifications on East olympic whiteboard.
Elite Competition Class
Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike
Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. This is a repeat from February 11 of this year.
Snatch Primer #1
5-4-3-2-1: Snatch Balance
Rest as needed between sets.
Snatch Primer #2
“On the 1:30” x 4 Sets:
2 High Hang Pausing Squat Snatches
Pause in the pockets, and catch position, for two seconds at each.
Squat Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Not on the clock:
3 Singles, between 85%
Conditioning
“High Ball”
3 Rounds:
100 Double-Unders
50′ Handstand Walk
5 Rope Climbs (15′)
10 Power Snatches (155/105)
Brother Bros Barbell Club
Monday (Session One)
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 minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70-75%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps
*Sets 1-2 = @ 70% of 1-RM Back Squat
*Sets 3-4 = @ 75% of 1-RM Back Squat
E.
One Set Tabata of:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Performance Power Train
Monday, March 18th, 2019
Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.
Jet Fuel:
3x
:30 Stations-
Jumping pullup
Pushup
Handstand
Assault Bike
-then
Banded internal/external rotations https://youtu.be/beYztVtwMIM
Wall mobility https://youtu.be/M_ooIhKYs7c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Floor Press
7×2 @60%
Floor Press
4×4 *Heavy
*Use the same weight across all sets. Heavy does not mean max. No risk of failure.
GainCity:
4xSuperset
12 Barbell Curls Heavy
Max reps empty barbell
*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.
4xSuperset
12 DB Rows Heavy
Max reps reverse DB flyes
*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+
Tricep PushdownsXJacked
After Burner:
4x
:30 Chinnups
:30 rest
:30 Burpees
:30 rest
3/15/19
/in WOD /by DNRadminHooligans! Remember to wear your green CF open ‘19 shirts for Friday night lights to honor one of our favorite holidays!
Also, tomorrow morning from 10-12 Darryl aka “The Dude” will be taking photos for our new website during open gym. Please let us know if you can come in! We are hoping to have a large group for a variety of photos!!
Finally, the second round of InBody scans for the nutrition challenge will be from 12-2 pm tomorrow! Get your pre and post results to Coach Kyle as soon as possible.
Freedom WOD Classes – 5:30, 6:45, 7:45 a.m
Warm Up: 5 Mins
2 Rounds:
10 Clean DL
10 Hang High Pulls
10 High Hang Power Cleans
:45 Front Rack Mobility
Strength: 14 Mins
Clean & Jerk Cycling
Min1: 8 @53% Touch n’ Go (only this set)
Min3: 8 @ 63%
Min5: 6 @ 73%
Min7: 6 @73%
Min9: 10 @53%
*Finish all sets in 60 seconds or less
Mobility: 10 Mins
Metcon: 12 Mins
4 Min AMRAP:
4 Strict Pull Ups
4 DB Bench Press (50’s/35’s)
8 Min AMRAP:
8 Ring Rows
8 DB Floor Press (50/35s)
8 / Arm DB Hang Cleans (50/35)
12:00 & Friday Night Lights: “19.4”
Warm Up: (on own time)
2 Rounds:
5 Muscle Snatches
5 Hang Power Snatch
5 Power Snatch
5 Inchworms
15 Banded PVC Press Downs
10 Burpees
Then:
LAX Roll Tight Areas (Hips/Shoulders/Calfs)
Banded Shoulder Stretches (:30 holds)
19.4 – 12 Min Cap
3 Rounds
10 Power Snatch (95/65 sc – 65/45)
12 Bar Facing Burpees
Mandatory 3 Min Rest
3 Rounds
10 Bar Muscle Ups (sc chin over bar pull ups)
12 Bar Facing Burpees
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)
Build over the course of the 4 sets. Use this as a warm-up exercise.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-8 = @ 80%
*Sets 9-12 = @ 85%
C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 = 1 rep @ 80%
*Set 2 = 1 rep @ 85%
*Sets 3-4 = 1 rep @ 90%
*Set 5 = 1 rep @ 93%
*Sets 6-7 = 1 rep @ 96%
*Set 8 = MAX reps @ 85%
D.
Three sets of:
Chinups x 8 reps
Hip Extension x 8 reps
L-Sit x 15 seconds
Rest 45 seconds
Performance Power Train
Friday, March 15th, 2019
Pre-Flight: Speedy Dynamic Day along with some posterior work.
Jet Fuel: 400m Run
Tabata:
Box Jumps
Walking Lunges
*Alternate, go for 4 minutes
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Deadlift/Speed Squat
Speed Deadlift:
10×2 @55%
5×2 @60%
Speed Squats:
7×2 @65%
GainCity:
-3×20 Reverse Hypers https://youtu.be/FlMHL2FtbPg
-4×100 Sled drag
-Tabata Russian Twists
Afterburner:
3x
1 minute Max reps Power Clean (185/115)
1 minute rest
1 minute Max Front Squats
1 minute rest
————————————————-
SABADO GIGANTE
20 min AMRAP:
10 Shoulder Press @.5 bodyweight
10 Deadlift @1.5 bodyweight
20m Odd Object carry (dball, atlas stone, or stacks of plates) AHAP
Girth Differential:
4x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks
3/14/19
/in WOD /by DNRadmin19.4 will be released tonight at 6:00 p.m. Join us in the Lobby to watch the announcement!
Freedom WOD Classes
Warm Up: 6 Mins
3 Rounds – :30 each
Alternating Lunges
Push ups
Flutter Kicks
Thruster
Strength: 8 Mins
8 Minute EMOM:
Min1: 10 / Leg Goblet Lunges
Min2: 8-12 Dips
Min3: Rest
Mobility: 10 Mins
Athlete Choice
Metcon: 12 Mins
Pick 1
Option 1:
4 Rounds For Time:
25 Wallballs (20/14)
25 Sit Ups
or
40-30-20-10
Wallballs (20/14)
Sit Ups
Elite Competition Class
Active Recovery Day
Performance Power Train
Thursday, March 14th, 2019
Pre-Flight: Push Press and shoulder press. Then a radical pump followed by a nasty burn.
Jet Fuel:
Partners, 5 min running clock:
1 assault bike 3 cals
1 handstand hold
Switch back n forth.
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench vs Bands
Max 1
-then
Slingshot Max reps at 1 weight (Still vs bands)
*Compare to max 2 February 21st
-then
1xAMRAP @80%
GainCity:
3xSuperset:
5 Weighted Pullups
Max Reps Dips
-then
3xSuperset
21’s DB Skull Crusher
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
MC Hammer Curls
xJacked
Afterburner:
Death by Cal Bike and Pushups
OTM:
5 Cal Bike
5 Pushups
*Add 5 reps to both exercises every minute*
3/13/19
/in WOD /by DNRadminTyler delivering his 3rd day of programming! Enjoy the next 2 weeks as the opens wrap up and we begin Kody’s new program.
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds – technique focus
10 Snatch DL
10 Hang High Pulls
10 High Hang Power Snatch
:45 Pass Throughs
Strength: 14 Mins
Power Snatch Cycling
Min1: 8 @53% Touch n’ Go (only this set)
Min3: 8 @ 63%
Min5: 6 @ 73%
Min7: 6 @73%
Min9: 10 @53%
*Finish all sets in 60 seconds or less
Mobility: 4 Mins
2 Min / Side LAX Scap Roll
Metcon: 16 Mins
8 Round Tabata :20/:10 (not rotating)
Bike / Row / Ski for Cals
Alt DB Snatch (50/35)
Slam Balls
Russian KB Swings (53/35)
Elite Competition Class
On the 0:00… “Sling Shot” Part #1
1 Round:
60/40 Calorie Ski Erg
40 DB Power Snatches (70/50)
20 Bar Muscle-Ups
On the 15:00… “Sling Shot” Part #2
2 Rounds:
25 Box Jump Overs (30″/24″)
150′ Sandbag Carry (150/100)
5 Rope Climbs
On the 30:00… “Sling Shot” Part #3
3 Rounds:
20 x 10m Shuttles
20 Toes to Bar
20/14 Calorie Row
Swim Conditioning
3 Rounds:
100 Meter Swim, Rest 1:00
75 Meter Swim, Rest :30s
50 Meter Swim, Rest 3:00 between efforts.
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with no hookgrip & without moving feet x 2 reps
*Sets 1-2 = @ 70% of 1-RM No Hook No Feet Snatch
*Sets 3-4 = @ 75% of 1-RM No Hook No Feet Snatch
*Sets 5-6 = @ 80% of 1-RM No Hook No Feet Snatch
*Sets 7-8 = @ 85% of 1-RM No Hook No Feet Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
B.
Every 2 minutes, for 8 minutes (4 sets):
Walk to Split Position x 5 reps each leg
Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.
C.
Every 2 minutes, for 18 minutes (9 sets):
Split Jerk
*Set 1 = 1 rep @ 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 7-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Split Jerk.
D.
Every 2:30, for 10 minutes (4 sets):
Bulgarian Split Squat x 6 reps each leg
Build over the course of the 4 sets.
Performance Power Train
Wednesday, March 13th, 2019
Active Rest Day
200 Squats
100 Pushups
**Switch anytime, complete in any order, at every break complete 10 cal row, 10 Situps**
-OR-
HUMPDAY PUMPDAY!!
20 min AMRAP:
10 Shoulder Press @.5 bodyweight
10 Deadlift @1.5 bodyweight
20m Odd Object carry (dball, atlas stone, or stacks of plates) AHAP
Girth Differential:
4x
:30 Stations, no rest:
Straight bar curls AHAP
Dips
Chinups
DB Kickbacks
3/12/19
/in WOD /by DNRadminThe follow up InBody scans have been confirmed for 12:00 – 2:00 p.m this Saturday at Colorado Nutrition. Please email a copy of your 1st and 2nd InBody results to [email protected]
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds
5 Inchworms
7 Banded Strict Press
9 Barbell Goodmornings
11 Upright Rows
Strength: 12 Mins
8 Min EMOM:
Min1: 12 Unbroken Push Press (80% of Strict Press)
Min2: 10-15 Burpees
Min3: Rest
Mobility: 8 Mins
2 Min / Side LAX Roll Quads
2 Min / Side LAX Roll Glutes
Metcon: 15 Mins
Partner Workout: 3:00 to complete each movement
0-3:00 – 200 DU
3:00-6:00 – 100 MB Sit Ups (1 MB / team)
6:00-9:00 – 70 MB Cleans
9:00-12:00 – 500 M Run
12:00-15:00 – 20 Bear Crawl (25′)
*1 Partner works at a time
Elite Competition Class
On the 0:00… Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)
On the 16:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
4 Seconds to Bottom
2 Second Pause in Bottom
2 Second Pause at Parallel
On the 23:00… Split Jerk Complex
On the 2:00 x 3 Complexes:
2 Pausing Split Jerks
1 Regular Split Jerk
Conditioning
“BeDTime”
5 Rounds, “On the 5:00”:
21 GHD Sit-Ups
15 Barbell-Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Rx – 185/135
Score for the day is our slowest for the five.
Performance Power Train
Tuesday, March 12th, 2019
Pre-Flight: Squats for Red, Sumo deads for Wht/Blu
Jet Fuel: 200m run
Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands
Max 4
1xAMRAP @80%
**Lifter’s choice on band tension, but make note of the bands used so as we progress, the same band tension is used. *
**Compare to max 6 on February 12th**
GainCity:
Snatch Grip Deadlift
4×5
Weighted Pistols
4×12 (each) https://youtu.be/AjpY0xcFp8I
**Scale first to unweighted, then to assisted**
*A box can also be use as a scale
200 Bicycles (ab work)
https://youtu.be/SFIJlNdg6I4
Afterburner:
8min EMOM, alternating:
Even: 10 max height Jumping Squats, Remainder of minute, walking lunge
Odd: Shuttle Run (5,10,5), Remainder of minute, walking lunge
*Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.
3/11/19
/in WOD /by DNRadminHappy 33rd Birthday Nathan! Thanks for being a Hooligan for the last 3 years! It’s been amazing to watch you improve so much and become part of the community!
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit:
10 Front Squat
15 PVC Pass Throughs
5 Overhead Squats
:30 Samson / Side
Strength: 18 Mins
2 x Giantset – Every Other 3:00 Perform All 28 Squats With Minimal Transition
10 OHS (55% OHS or unloaded barbell/pvc)
6 Front Squats (65% FS)
12 Back Squats (65% FS)
*Alternate with partner. Partner 1 Squat 0:00-3:00, Partner 2 Squat 3:00-6:00 until completed.
Metcon: 25 Min Cap
Happy Birthday Nathan!
33 Rounds For Time:
Odd Rounds:
3 DL (135/95)
2 Hang Power Cleans
1 Push Jerk
Even Rounds:
3 Burpee Box Jump Overs
2 HSPU
1 MU or 3 Pull Ups
Elite Competition Class
Strict Ring Muscle-Ups
With a 12:00 Clock: Max Strict Ring Muscle-Ups*
*On the 0:00, 4:00, and 8:00:
25/18 Calorie Row
50 Double-Unders
Time remaining: muscle-ups.
Score is total strict ring muscle-ups over the course of the 12:00.
Conditioning
“Sir Charles”
Wearing a 20/14# Weight Vest:
1,000m Run, directly into…
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run
Body Armor
4 Giant Sets:
9-7-5-3: Barbell Bench Press
30 Low-Banded Rows
Rest 2:00 between sets.
2 Giant Sets:
50′ Single Arm OH Walk
100′ Double KB Front Rack Carry
200′ Farmers Carry
Rest 2:00 between sets.
Brother Bros Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 85% of your 1RM in this complex
*Sets 3-4 = 1 rep @ 90% of your 1RM in this complex
*Set 5 = 1 rep @ 90-95% of your 1RM in this complex
C.
In 18 minutes, build to a 3-RM Back Squat
D.
Three sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 6-8 reps
Rest 30 seconds
Build over the course of the 3 sets.
Performance Power Train
Monday, March 11th, 2019
Pre-Flight: The pumps will be legendary today. Bench, Shoulder Press, Curls, Rows, and 3 nasty short amraps of traps n’ triceps
Jet Fuel:
50 Jumping Jacks
5 Cartwheels (YES!)
5 inch worms
3×15
DB Bench
DB Shoulder press
Band Pull apart
Plate internal/external rotations https://youtu.be/3fN8bq9GJ5c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench
10×3 @55
5×3 @60%
GainCity:
-Shoulder Press
3×5 Heavy
-T-bar Rows
3x12heavy
-3x Superset
Max Diamond Pushup (scale by elevating, no knee pushups)
21’s DB Bicep Curls
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
After Burner:
8:45 Running Clock:
(6x) :30 on, :15 off, Alternating
Max reps SDHP
Max Reps Push Press
+10lbs from last week
*6mins total work
*Alternate movements
3/8/19
/in WOD /by DNRadminFreedom WOD Classes
Warm Up: 6 Mins
30 Double Banded Tricep Extensions – orange bands
:30 Ring Support (top position of dip)
10 / Side Alternating Lunges
10 / Side KB Bottoms Up Press
30 Double Banded Tricep Extensions – orange bands
Strength: 10 Mins
3 Rounds on the 2:00
12-15 HSPU (Work kipping technique and balance, otherwise hardest to easiet)
*Try to maintain 60 seconds of rest
Mobility: 8 Mins
90 Seconds / Side Triceps Smash
2 Min / Side Banded Shoulder Stretches
Metcon : 17 Min Cap – 5:30, 6:45, 7:45 a.m
5 Rounds For Time:
20 OH Barbell Lunges (45/35 – 10/leg)
15 Cal Bike / Ski / Row
10 Ring Dips
Opens Workout 19.3 – Noon & Friday Night Lights
Warm – Up – on your own time:
2 Min / Side LAX Roll Posterior Shoulder & Traps
DB Lunge Practice
20 Cal Bike
Samson Stretch
50 Banded Pull Aparts
20 Strict Shoulder Presses
Open 19.3 – 10 Min Cap
For Time:
200-ft. single arm dumbbell overhead lunge (50/35) – Scaled db front rack lunge (50/35)
50 dumbbell box step ups (24/20) – scaled same height and weight
50 Strict HSPU – scaled strict hspu with 5″ riser
200-ft. handstand walk – Scaled bear crawl
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
In 22 minutes, build to a 1RM in this complex: 3 Cleans + 1 Jerk
*Note: Limit yourself to 1-2 misses on this complex today
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom x 4 reps
*Sets 1-2 = @ 65%
*Set 3 = @ 70%
*Sets 4-5 = @ 70-75%
D.
Three sets of:
Bench Press x 10 reps
Glute Ham Raises x 6-8 reps
Rest 30 seconds
Build in weight as you go for the Bench Press.
Performance Power Training
Friday, March 8th, 2019
Pre-Flight: Speedy Dynamic Day along with some posterior work.
Jet Fuel: 400m Run
Tabata:
Box Jumps
Walking Lunges
*Alternate, go for 4 minutes
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Deadlift/Speed Squat
Speed Deadlift:
10×2 @45%
5×2 @50%
Speed Squats:
7×2 @55%
GainCity:
-3×20 Reverse Hypers https://youtu.be/FlMHL2FtbPg
-4×100 Sled drag
-Tabata Russian Twists
Afterburner:
3x
1 minute Max reps Power Clean (185/115)
1 minute rest
1 minute Max Front Squats
1 minute rest
————————————————-
SABADO GIGANTE
21 min EMOM:
Max Bench Press @bw
Max Chin-ups
Max Cal Assault Bike
*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip.
-then
Girth Differential:
3×12
DB Hammer Curls
DB Tricep Kickbacks
DB Shoulder Complex (Front raise/lat raise/reverse fly)
3/7/19
/in WOD /by DNRadminNutrition Challenge Update! The 6 week challenge will wrap up officially on 3/16, however that will hopefully not be the end of your pursuits for a healthier lifestyle! Colorado Nutrition will be welcoming us back in on that Saturday to do a follow up InBody scan. Monday, 3/18 will be the performance retest workout. Please email Coach Ana and Kyle your results for both challenges and stay up to date with your points each week. The final Open’s Friday Night Lights workout will be on Friday the 22nd. We ask that everyone stays for the entire event and we will announce all six winners for the Nutrition Challenge after wrapping up FNLs.
Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds:
10 Strict Knee Raises / T2B
10 Power Cleans
:30 Hollow Hold
20 Lateral Barbell Jump Overs
Then: 1 Min / Side Samson Stretch
Strength: 12 Mins
8 Minute “Pacing” EMOM:
Odd: 6 Cleans @70% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 T2B or Hardest Variation *aim for same # every round
Mobility: 8 Mins
Athlete Choice
Metcon: 11 Mins
4 Rounds of 2 Min AMRAP:
12 Alternating DB Hang Clean & Jerks (50/35)
14 Sit Ups
16 Lateral DB Jump Overs (every jump counts)
1 Min Rest Between Rounds
Elite Competition Class
Active Recovery Day
Performance Power Train
Thursday, March 7th, 2019
Pre-Flight: Push Press and shoulder press. Then a radical pump followed by a nasty burn.
Jet Fuel:
Partners, 5 min running clock:
1 assault bike 3 cals
1 handstand hold
Switch back n forth.
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
2rm
1xAMRAP @90%
*compare to 4rm Jan 24th
GainCity:
3xSuperset:
5 Weighted Pullups
Max Reps Dips
-then
3xSuperset
21’s DB Skull Crusher
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
MC Hammer Curls
xJacked
Afterburner:
10 min EMOM:
20 cal assault bike
20 pushups
**Alternate movements, only one movement per minute**
**This is stupid aggressive. Almost no one will be able to do this. Scale the numbers down to get about 20 seconds rest every minute.**