October 20, 2026 by DNRadmin
Warm Up: 10 Mins
2 Min Row
Then 2 Rounds:
10 KB Deadlifts
10 Russian KBS
10 Wall Glides
10 Kip Swings
Then:
1:00 / Side Samson to Hamstring
1:00 Internal Hip Knee Taps
Strength: None
Metcon: 30 Min Cap
“Hybrid Rockstar”
4 Rounds For Time:
800 M Run
20 KB Swings 53/35
15 Cal Row / Ski
10 Pull Ups
A WEEK: Heavy week
Tuesday: Back and Tricep:
1)Negative Strict Pull Ups with a 5 second negative phase 5×5
2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down
3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand
4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row
5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row
6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press
Warm Up: 7 Mins
3 Mins Casual Row
2 min /leg barbell smash quads
Core Workout: 5 Mins
3 Rounds
20 Wall Crunch Center Reach
20 Wall Straight Leg Hip Lift
20 Wall Starfish Crunch
20 Wall Deadbug Iso Reach
Metcon (13 Mins)
In Teams of Two Complete
13 Min AMRAP
5 Cal Row
5 Ball Slams
5 Burpees
Complete a full round then rest while your partner does the same, keep alternating until 14 mins expires. Only one person can work at a time.
You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts.
