September 8, 2026 by DNRadmin
Warm Up: 10 Mins
Accumulate 1 min Of Hanging From Pull Up Bar
Then
10 Kip Swings
8 Jumping Pull Ups
6 Kipping Pull Ups
10 Inchworms
8 Pyramid Push Ups
6 Handstand Push Ups
Then
Accumulate 1 min of Plank
Strength: 12 Mins
Week “A” 12 Mins
EMOM x 5 Rounds Complete
1 Complex = 1 Wall Walk + 5 HSPU
Or
4 Wall Walk + 10 Sec Handstand Hold + 1 Negative Handstand
2 Min Rest
EMOM x 5 Rounds Complete
1 Complex = 10 Sec Hold At top of Pull Up Bar + 6 Pull Ups (kip if and when you need to)
Metcon: 13 Min Cap
“Let’s Roll”
13 Min AMRAP Lader
2 DB Snatch 50/35
2 T-2-B
4 DB Snatch 50/35
4 T-2-B
6 DB Snatch 50/35
6 T-2-B
8 DB Snatch 50/35
8 T-2-B
10 DB Snatch 50/35
10 T-2-B
12 DB Snatch 50/35
12 T-2-B
and so on… Keep climbing until time expires.
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: 3 mins
250 Row
12 Anchor Point T-2-B
12 Inchworms
90 sec /leg Couch Stretch
Core Development: 5 min
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguins aka Heal Taps
20 Sec Leg Lift Hip Extensions
20 Sec Rest
Metcon: 12 min
4 Rounds
16 Cal Row
12 Alternating Single Arm KB Swings
6 Rainbow Ball Slams
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.
