8/23/17

Image may contain: 1 person, smiling, outdoorHuge thank you to Sydney and the rest of the hooligans who came by and helped with the booth at CSU the last two days!

Warm Up: 5 Mins
10 Jumping Lunges (5/leg)
10 Push Press unloaded bar
250 M Row / 200 M Run
10 Push Press
10 Jumping Lunges

Gymnastics Technique / Strength:
5 Mins
5 Min EMOM of:
1-8 MU – Continue climbing every week, even if its only for 1 set.
Or 5-10 Dips (Hardest Variation Possible)

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
Then
8 Mins to complete
3 x 5 Split Jerks @ 60-70% w/ 2 sec pause in Split

Metcon:
Teams of 3 – 18 Min AMRAP
30 Back Squats (155/110 from a rack)
60 TOTAL STEPS of – Front Rack Lunges (95/65)
30 Cal Row
*Only 1 Person Works at a Time – Rotate as needed*

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 1 Rep @ 90% +5 lbs

2) Clean and Jerks 15 Mins
10 min EMOM x 1 reps + 1 Jerk @ 90% +5 lbs
Squat Clean and Jerk

3) Conditioning
Teams of 3
30/20 Cal. Assault Bike (each)
150 Wall Balls 20/14
30 Power Cleans 225/155
150 Wall Balls 20/14
30/20 Cal. Assault Bike (each)

Partner 1 starts on the bike, once he or she completes the AB they start chipping away at 150 Wall Balls. When Partner 2 and 3 finish they may advance to wall balls and assist Partner 1. Once WB are complete then all 3 athletes work on 30 PC. After completion of the PC its just reverse order back to WB and then Cal. AB.

8/22/17

Image result for fantasy football

Have you heard, DNR has a fantasy football league?! Talk to Darryl about details.

Warm Up: 5 Min Limit

2 Rounds
10 Unloaded Barbell Thrusters
10 Push Ups
30 sec plank

Mobility and Set Up: 10 Mins
Chest Smash
Roll Shoulder Ext. Rotators
Banded Chest Flies

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 4-6 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 5-10 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 12 Mins
12 Min EMOM
Min 1: 12 Burpees (finish by 50 seconds)
Min 2: 18 KBS (53/35)
Min 3: 5 Bench Press (Pick Your Weight and share a bar as necessary)

Cool Down:
Stretch til end

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 1 reps @ 90% +5 lbs

2) Gymnastics 10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon: 35 Min cap

1600 M Run
45 Box Jumps
75 Burpees
800 M Run
30 Box Jumps
50 Burpees
400 M Run
15 Box Jumps
25 Burpees

8/21/17

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Hey Hooligans, it’s that time of year! Kody and myself will be on CSU Campus tomorrow and Tuesday for the opening week of classes. If you are going to be on campus come by our booth on the plaza outside the Lori Student Center and don’t be shy about wearing those DNR shirts!

Warm Up: 5 Mins
2 Rounds
5 Inchworms
10 Anchored TTB
10 SDLHP

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions

Strict Press – 10 Mins
4 x 4-6

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins to Complete:

3 Complexes of: 3 Hang Power Snatch (no pauses)+ 3 Squat Snatch w/ same pauses

Metcon:
11 Min AMRAP
20 Power Cleans (165/115 or 65% scaled)
30 TTB
40 Wallballs
5 MU

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 1 @ 90% + 5 lbs

2) Snatch 15 Mins
10 min EMOM x 1 reps @ 90% + 5 lbs
Full Snatch

3)Conditioning 

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat snatch, 95 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat snatch, 135 / 95 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat snatch, 165 / 115 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat snatch, 185 / 135 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat snatch, 205 / 145 lbs.
Stop at 20 minutes.

8/19/17

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Go see the men & women of law enforcement and first responders battle head to head in the Guns and Hoses boxing tournament at the Lincoln Center! The event is on September 16th at 6:00pm. Tickets are $20 and can be purchased at Lctix.com
The tournament helps support the Benevolent Fund and the 1945 Foundation that helps financially support injured emergency responders and their family members. Check it out!

Metcon:
Buy In: 8 Rope Climbs or Variations as a TeamThen Complete 8 Rounds Per Athlete of: 7 T2B7 Hand Release Push Ups7 V-UpsPartner 2 Holds a Static Hollow Plank Until Partner 1 Completes a Full Round Then Switch

8/18/17

New Sign is up. Too Legit to Quit

Warm Up:  5 Mins
Pizza Delivery

Mobility and Set Up: 10 Mins
Static Stretch Legs and Roll Hips

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 6-8 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 3-8 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 15 Min Cap
3 Rounds For Time:
4 MU or 12 C2B
16 OH Lunges (115/75 –  8/leg)
200 M Run

Cool Down:
Stretch Legs and Chest

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 2 rep @ 80% + 5lbs

2) Strict Press 15 mins
10 min EMOM x 2 rep @ 80% + 5lbs

3) Conditioning
16 Min AMRAP
200 M Run
4 Hang Power Cleans (165/115)
4 Squat Cleans (165/115)
*Perform 6 Rope Climbs at anytime during the workout* No Jumping to grab the rope.

8/17/17

Image may contain: 4 people, people standing, child and outdoor

Just one of the many faces coming back from summer. Welcome back Jaelyn!

Warm Up: 5 Mins

2 Rounds
10 Unloaded Barbell RDL
10 Hang Cleans
10 Front Squats

Mobility: During Strength
Roll Quads, Posterior Shoulder, Triceps

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 6-8

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Clean Repetition @ 50-60% w/ Same Pauses

Metcon: 12 Min
5 Min AMRAP
Front Squat Heavy x 3 (165/115) or Lighter x 6 (115/75)
5 Bar Over Burpees
10 Wall Balls (20/14)

Rest 2 Mins

5 Min AMRAP
10 Front Squats (95/65)
10 Bar Over Burpees
10 Wall Balls (20/14)

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 2 rep @ 80% + 5lbs

2) Gymnastics 10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning:
Modified Tripple G Chipper:
100 Pull-Ups
80 GHD Sit-Ups – Share a GHD if needed
60 Alternating Single Leg Squats
40 Cal Row
20 DB Push Presses (50/35)

8/16/17

Image may contain: 1 person, standing and outdoor

The Rumor Is True… MIRO IS BACK!

Warm Up: 5 Mins
2 Rounds
250 M Row
10 Step Ups
10 Ring Rows

Gymnastics Technique / Strength:
5 Mins
5 Min EMOM of:
1-8 MU
Or 3-8 Dips (Hardest Variation Possible)

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
Then
8 Mins of Split Jerk Repetition @ 50-60% w/ Same Pause

Metcon:
16 Min EMOM
Min 1: Heavy – 5 Jerks (155/110) OR Light – 10 S2OH (95/65)
Min 2: 15 Box Jumps (24/20)
Min 3: 16/13 Cal Row
Min 4: Rest – Everyone rests at the same time

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 2 Rep @ 80% +5 lbs

2) Clean and Jerks 15 Mins
10 min EMOM x 2 reps + 1 Jerk @ 80% +5 lbs
Hang Squat Clean and Jerk

3) Conditioning
4 Rounds For Time:
15 V-Ups
5 Thrusters (165/115)
5 Jerks (165/115)
10 Bar Facing Burpees

8/15/17

Marie and Kyle on the podium at the Power Up Impalas competition last weekend. Solid 4th place finish (there was a tie for 2nd) against some of the best around.

Warm Up: 5 Min Limit
3 Rounds
7 Jumping Pull Ups
7 Burpees
7 Medball Sq Cleans

Mobility and Set Up: 10 Mins
Roll Hip Flexors with KB
Roll Lats w/ foam roller
Roll Biceps w/ Barbell

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 11 Mins
4 Round Rotating Tabata (20:10)
T2B
Wallball Sit Ups (20/14)
2 Min Rest
5 Min AMRAP Ladder of:
1 Burpees
1 C2B Pull Ups or Jumping C2B2 Burpees
2 C2B Pull Ups or Jumping C2B
Keep Climbing for 5 Mins

Cool Down:
Stretch til end

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 2 reps @ 80% +5 lbs

2) Gymnastics 10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:
“Amanda .45”
13-11-9-7-5
Muscle Ups
Squat Snatch (135/95)

8/14/17

Congrats to Darryl and Brie for taking home the gold and Andrew and Coutney for locking down 3rd place this Saturday at the Pounds for Pups Event!

Warm Up: 5 Mins
250 M Row
Duck Walk Lap Around Perimeter of Gym
200 M Run

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions

Strict Press – 10 Mins
4 x 6-8

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses

Metcon:
For Time:
Buy In (2 Min limit) of:
Heavy – 8 Squat Snatch Snatch (155/115) or Light 15 Sq. Snatch (95/65)
Then 3 Rounds:
400 M Run
50 DU
5 Power Snatch (95/65) – Light (135/95) – Heavy

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 2 @ 80% + 5 lbs

2) Snatch 15 Mins
10 min EMOM x 2 reps @ 80% + 5 lbs
Hang Squat Snatch

3)Conditioning 

For Time:
Buy In: 10 Box Jumps (40/30)
Then 3 Rounds of:
15 Front Squat (155/110)
20 DB Snatch (50/35 – 10/arm)

 

8/12/17

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Above are the Heat Times for The Pounds For Pups Competition at WILD Horizons. 1st DNR heat with Bre and J. is at 9:30 a.m. The next heat with Darryl, Brie, Kody and Annie begins at 12:30 followed by Andrew and Courtney at 1:30.

Marie and Kyle will also be competing at Poudre High School. Their heat times are 9:00 a.m, 10:30 a.m. A Floater workout around 12:00, then a final workout that is undetermined.

Metcon:
2 Rounds of a 7 Min AMRAP
Partner 1: 7 Hang Power Snatch (95/65)
While Partner 2 does: 5 Burpee Broad Jumps (6’/4′)
Partners work at same time. After completing all your reps, you and your partner will perform 10 High Five Push Ups together.
Rest 5 Mins and Repeat a second 7 Min AMRAP