October 21, 2025 by DNRadmin
Warm Up: 8 Mins
2:00 DU Practice
Cone drill walk thru
Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 PVC Over Box Jumps
2:00 Rest
8 Min Circuit:
5-10-5 Cone Drill – Video
8 Cone Snake Drill – Video
*Have 5-10-5 going N-S-N at one end of the gym and 8 snake cone drill going W-E-W. Shorten cone distance to fit both drills
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman
Metcon: 15 Mins
15 Min AMRAP
Athlete 1 Perform:
5 Push Press 115/75
10 Russian KBS 70/53
15 Sit Ups
Athlete 2: Bike for cals
*Alternate when athlete 1 completes a full round. Each team records rounds and calories.
Warm Up: 7 Mins
3 Mins Casual Row
2 min /leg barbell smash quads
Core Workout: 5 Mins
2-3 Rounds
20 MB Wall Sit Up/Leg Lifts
20 Wall Bridge Marchers
20 WB Wall Sit Ups
20 MB Wall Starfish Crunches
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.
