March 20, 2024 by DNRadmin


DNR Pride Day Event Brother Bros Sit Ups


Freedom WOD Classes

Warm Up: 5 Mins
2:00 Row / Bike / Ski
:30 Hollow Hold
10 / Leg – lying lateral leg lifts
:30 Glute Bridge Hold
:30 Hollow Hold

Interval EMOM Ladder – 8 Mins
8 Min EMOM Ladder for Cals – Row, Bike or Ski
Males: 6-8-10-12-14-16-18-20
Females: 3-5-7-9-11-13-15-17
Modified: 4-5-6-7-8-9-10-11
*Min 1 sprint your cals (6/3) then rest until minute 2 then repeat at (8/5). Continue for 8 Mins.

Metcon: 15 Min Clock
2 Round Partner Workout:
2 Min AMRAP – 50′ Sled Push – Down center of gym E->W and back
:30 Transition
2 Min AMRAP – Sit Ups
:30 Transition
2 Min AMRAP – Burpees
:30 Transition
*In Teams of two, start at any of the stations listed above.
*One athlete performs 50′ sled push then their teammate pushes it back. Alternate for 2 mins
*Both athletes perform 2 Mins of sit ups, not alternating.
*Burpees – one person works at a time. perform as many reps as you’d like then switch with your resting partner.

Functional Bodybuilding Class


Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)

With remaining time:

Steady State Effort averaging 120-130 BPM for 25 Minutes.

Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins

Back Day – Be ready for your low back to get aggravated. This is by design.  

Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps

DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm

DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm

Hyper Extension DB Rows (GHD back extension into rear raise)  Alternative Incline Bench DB Seal Row

3 Sets x 20 Reps

Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times

Olympic Lifting

Drills: 10 Mins
10 Mins: Snatch from blocks

Strength: 30 Mins
8 x 1 Snatch Balance – From Rack – build to heavy
7 Min EMOM
1 Power Snatch
1 Squat Snatch
Directly into: 7 Min EMOM
1 Squat Snatch – build to heavy


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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