10/9/17

ftc lululemon_opening

Lululemon Fort Collins has partnered with us for our 6th Annual Halloween Workout on Saturday the 21st beginning at noon. They will be providing the winner of best costume with a prize to continue being the best dressed year round! Please let us know if you are coming to the event by responding on the FB DNR Event.

Warm Up:  5 Mins
2 Rounds:
10/leg Lunges
10 Unloaded Barbell Power Snatch
10 OH Squats

Mobility: During Strength
Quad Smash, Banded Leg Stretches

Strength: 20 Mins
10 Mins – Strict Press 4 x 2-4

10 Mins – Snatch (70%+)
3 Sets of:
1 Hang Power Snatch + 1 Squat Snatch w/ 2 sec pause @ liftoff and catch + 1 Squat Snatch w/o pause
Let go of the bar after each snatch and set up strong for the next rep.
Or!!
10 Min of Snatch technique

Metcon:
10 Min AMRAP
7 / leg Goblet Step Ups (53/35) on 20 inch box or lower for everyone
5 Power Cleans (165/115 or ~65%) or 8 P.C (135/95 or ~45-50%)

Elite Competition Class

1. Conditioning
25 Deadlift (135/95)
Then
4 Rounds
5 Power Snatch (135/95)
10 OHS (135/95)
10 Power Clean (135/95)
5 Thrusters (135/95)
Then
25 Deadlift (135/95)

2. Midline Conditioning
EMOM x 12:
1st Minute: 10 – 15 Slam Balls
2nd Minute: 15 GHD Sit-ups