9/17/18

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Awesome work this weekend Hooligans. Thank you for being representing DNR so well and supporting Kids at Heart.

Warm Up: 5 Mins
Plate Warm Up

Strength: 18 Mins
5 x 10 on the 3:00
Strict Press
Roll Traps / Posterior Shoulders During Rest Time

Metcon: 14 Mins
3 Min AMRAP
4 Strict HSPU
8 Hang Power Cleans (135/95)

Rest 3 Mins Then:
8 Min AMRAP
8 Hand Release Push Ups
8 Hang Power Cleans (95/65)
8 Shoulder to Overhead (95/65)

Elite Competition Class

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Snatch Tempo Pull
6 Sets of 1 (74-77-80-83-83-83%)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (67-71-75%)

“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)

Conditioning
5 Rounds For Time:
15/12 Calorie Ski Erg
21/15 Calorie Row

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat + Snatch Balance

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 87.5% of 1-RM Snatch

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps

*Sets 1-2 @ 92.5% of 7RM weight
*Sets 3-4 @ 87.5% of 7RM weight

*Note: If you do not know your 7RM Back Squat – Find that today instead of doing these sets.

D.
Four sets of:
Pull-Ups x 8 reps
Glute Ham Raises x 6 reps
Rest 60 seconds

Performance Power Train

Monday, Sept 17th, 2018
Jet Fuel:
Front/back/lateral Plank walks
Deadbugs
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps

GainCity:
BB Drag Rows
4×15
Med Ball SItups
100
Incline Rear Delt Flies/Tris
4×20
MC Hammer Curls
4xJacked

Afterburner:
10 mins,
:30 on, :30 off:
1 Power Clean
2 Push Press
**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.
**Weight should be moderate so that the barbell can be moved consistently for 30 seconds.

9/17/18 QuickFit

Warm Up (8 Mins)
500 M Row
15 Band Pull-aparts
:30 samson stretch (R)
:30 samson stretch (L)

Core (4 Mins)
3 Rounds
:20 Spiderman Crunches
:20 Dead bugs
:20 Banded Wood Choppers
:20 Rest

Metcon (14 Mins)
2 Min AMRAP
200/ 150 M Row
12 Ring rows
AMRAP Squats

-rest 1min –

4min AMRAP
250 / 200 M Row
12 Ring Rows
AMRAP air squats

-rest 1min-

6min AMRAP
300 / 250 M Row
12 Ring rows
AMRAP air squats

9/14/18

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We present to you, Mr. September! Way to kill it lately Mickey!

Warm Up: 5 Mins
3 Rounds
10 Anchored T2B
5 / Leg Side Lunges
10 Burpees

Core Strength: 12 Mins
2 Rounds: 1 Min M.E at each movement
Bicycle Crunches
Side Plank (:30 / Side)
1 Min Rest after each round

Then 2 Rounds
15 / Side Overhead Pallof Press (video at 1:00)
15 / Side Banded Wood Chopper

Metcon: 18 Min Cap
16 Min Chipper AMRAP:
50′ Walking Lunges
40 Wallballs (20/14)
50′ Walking Lunges 30 T2B 50′ Walking Lunges 20 Burpees

Elite Competition Class

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)

Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%

Push Press
Build to 8RM

Gymnastic Complex
6 Sets of the Complex:
3 Toes to Bar
3 Chest to Pull-ups
2 Toes to Bar
2 Chest to Pull-ups
1 Toes to Bar
1 Chest to Pull-ups

Perform without dropping. Rest as needed between.

Conditioning
3 Rounds For Time:
30/21 Calorie Row
15 Box Jump Overs (24″/20″)
7 Burpee Bar Muscle-ups

Aerobic Restoration
30 Minute Bike

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 24 minutes (8 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 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 3 reps @ 80%
*Sets 5-6 = 3 reps @ 75%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds

*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

Performance Power Train

Friday, Sept 14th, 2018
Jet Fuel:
400m run
Toy soldiers
Inch worms
Lunge n twist
Duck walk
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Squat
Speed Squat:
5×3 @55%
-then
Volume squat:
2x1minute max reps @55%
*rest as needed between sets.

GainCity:
BB Good morning
3×15 heavy
Lateral Jumping Lunge https://youtu.be/G5a41Rnm8uA
3×10 (each)

Afterburner:
**Do it again**
7min Sandbag run.
Not a typo run for 7mins with a sandbag on your shoulders

9/14/18 QuickFit

Warm Up (5 Mins)
400m Run
10 Walking Samson
10 Banded Pass Through
10 Jumping Squats

Core (4 Mins)
:20/:10 Rotating ½ Tabata (4 rounds each)
Plank Jacks (feet narrow to feet wide in a plank position)
Straight Leg Sit Ups

Metcon (16 Mins)
16 Min AMRAP
200m Run
10 Ring Dips
25ft Bear Crawl
10 Box Jumps
25ft Bear Crawl

9/13/18

Image may contain: 4 people, including Cesar Ledezma, people standing and indoor

Transformation Tuesday?! How about Transformation EVERY DAY for 2.5 years! Congrats, Cesar for crushing your goals! He still has 15# to go and is as dedicated as ever. Keep working sir!

Warm Up: 4 Mins
2 Round Rotating Tabata :20/:10
Push Ups
Squats
Ring Rows
Bear Crawl

Strength: 18 Mins

5 Minutes to warm up Bench Press
50% x 10 & 60% x 5

5 x 10 on the 3:00
0:00, 6:00 & 12:00 Bench Press
3:00 & 9:00 Pull Ups
*Keep all sets unbroken and aim for 75% +

Mobility on rest. Roll Anterior Shoulder / Chest / Lats

Metcon: 14 Min Cap
“Jackie” – Stagger athletes until 1st heat is done with row as necessary
1000 M Row
50 Thrusters (45/35)
30 Pull Ups

Elite Competition Class

Rope Climbs
5 Sets:
1 Legless Rope Climb + 1 Rope Climb
Rest as needed between sets.

Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135 (AMRAP in time remaining)

Performance Power Train

Thursday, Sept 13th, 2018
Jet Fuel:
Spend 3 mins jump roping
-then
2×20
Band Pull aparts
Band Shoulder Press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
Max 3
1xAMRAP @80%
1xAMRAP@70%

GainCity:
-DB Bench Press
3×10 Heavy
-Inverted BB rows https://youtu.be/QB1VFrDdYOU
3×3 Alternating Grip to failure
*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.
*Position the barbell at a height that allows for at least 3 complete cycles.
-Tabata:
Curl+Press empty BB

Afterburner:
200 Double Unders
**10 Cal bike every break**

9/13/18 QuickFit

Warm Up (5 Mins)
5 Min AMRAP for Quality:
10 Plate Jumps
10 Cal Row
10 Cat Cow

Row Interval (6 Mins)
30 sec Sprint
60 sec Light Row
40 sec Sprint
60 sec Light Row
50 sec Sprint
60 sec Light Row
60 sec Sprint

Metcon (15 Min cap)
50-40-30-20-10
Double Unders (2:1 singles)
Sit ups
250/200 M row between each round

9/12/18

Image may contain: Sydney Turner, smiling, sitting and dog

Guess who is coming back to represent DNR at Project Uplift this weekend?! Can’t wait to see you Syd!

Warm Up: 5 Mins
30 Second BB RDL
30 Second BB Power Cleans
200 M Run
1 Min / Side Couch Stretch

Strength: 18 Mins

5 Minutes to warm up. Get with coach for technique review

5 x 10 on the 3:00
0:00 & 3:00 Clean High Pulls (Focus on Timing and hitting extension)
6:00, 9:00, & 12:00 Power Cleans
*Keep all sets unbroken and increase weight as necessary. OR focus on technique

Mobility on rest. Roll traps / Calfs / Hip Flexors (all could use work after yesterday)

Metcon: 18 Mins
5 Rounds of 2 Min AMRAP
5 Power Cleans (185/135)
10 Deadlifts (185/135)

Then M.E Ring MU / Dips *record this # each round

Rest 2 Mins between rounds

Elite Competition Class

Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

“Dead Meat”
For Time:
1 Mile Run, 100 Double Unders, 21 Deadlifts (245/165)
800 Meter Run, 100 Double Unders, 15 Deadlifts (315/225)
400 Meter Run, 100 Double Unders, 9 Deadlifts (385/270)

Midline Conditioning
3 Rounds, Not for Time:
30 Calorie Ski Erg
30 Seconds D-Ball Hold (150/100)
100 Meter Shouldered Walk with D-Ball (150/100)*

*Change shoulders after 50 Meters.

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause just below knee

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
In 17 minutes, establish a 1 Rep Max Split Jerk

C.
In 17 minutes, build to a 3 Rep Max Deadlift

D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
L-Sit x 20 seconds
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Performance Power Train

Wednesday, Sept 12th, 2018
Active Rest Day
30mins on any machine or run
-then…STRETCH!
-OR-
Humpday Pumpday
Sept 11th Commemoration:
2001m Row/Run
11 Deadlift
11 Chest 2 Bar Pullups
11 Power Clean
11 Ring Pushups
11 Front Squat
11 Box Jump 30”
11 Shoulder 2 Overhead
11 Lateral Burpee over Barbell
11 Back Squat
2001m Row/Run
**All Barbell movements loaded with Bodyweight**
**I know this workout is outside the realm of our normal prescribed work with 2.5 miles worth of running or rowing and will be really uncomfortable, but 9/11 was really uncomfortable. Scale as needed.**

9/12/18 QuickFit

Warm Up
200m Run
:30 Samson (L)
:30 Samson (R)
10 Burpees
10 Air Squats

Shoulder Development (6 min)
4 Rounds (for quality)
:30 Piston Presses (per side)
:30 Bench Prone I’s/T/s/Ws (w/ light weight) :30 Mini band Wall Hand Steps (see 0:26 in video)

METCON (12 min)
For Time: 12 Min Cap
100 DB Thrusters
5 Burpees on the minute

9/11/18

Image result for 9/11 crossfit workout

Every year we gladly accept this challenging workout in honor of so many people lost 17 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s workout as we want everyone to finish this workout. Thank you to all of our members and their families whom have served our military.

Warm-Up: 10 mins

10 Minutes to set up, test movements/weights and get mobile

Metcon: 40 Min Cap Scale as needed to finish
9-11 Tribute Workout
2001m Run (1.25 miles)
11 Box Jumps 30/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 M Run (1.25 miles)

The workout is symbolic of 9/11.  The 2001 meter run represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.  The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.
 
Elite Competition Class
Power Clean and Jerk
On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks
Directly into…
On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk

“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Assault Bike Conditioning
Alternating On the Minute x 20 (10 Rounds):
Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint
Odd Minutes – Rest

Performance Power Train

Tuesday, Sept 11th, 2018
Jet Fuel:
-3 min, fighter warmup:
run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.
-KB single leg DL
2×5 each (lightweight)
*Controlled movement, as competency allows, focus on fast hip on the way back up.
-Cossack Squat https://youtu.be/Sza-kx6ekjQ
2×5 each
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
8rm Beltless
-then
2×20 @70%
*Your pain brings me great joy
**Resetting the beltless squats. Compare to May 15th.

GainCity:
-Superset 4x:
DB Stepups Heavy
5 (each)
Box Jump
10
*Perform 5 DB stepups each leg, then move directly to box jumps
**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.
**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.
-Sled Drag
3x50m Heavy

Afterburner:
:30 on, :30 off
X14mins (7 sets each)
-Alternating:
Ball Slams
Slam Ball Thrusters
*First set, ball slams, second set, thrusters.
*30lb dudes/20lb chicks.

9/11/18 QuickFit

WARM UP
In any order:
15 cal bike easy
30 Jump Ropes
5 Inchworm
10 cal bike sprint
15 kip swings

Core (5 min)
2 Rounds of:
30 sec Flutter Kicks
30 sec Side Plank – Left
30 sec Heel Touches
30 sec Side Plank – Right
30 sec Tuck Ups

METCON (15min)
12 Min Ladder: 2-4-6-8-10-12…
Jumping Pull-ups
Russian twists
Cal bike