April 23, 2024 by DNRadmin

4/23/24

Deadlifts and Bench Press the Hooligain way CrossFit DNR Fort Collins Colorado Best Gym In Northern Colorado Best gym in Fort Collins

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Freedom WOD Classes

Warm Up: 6 Mins
500 M Row / . 7 Bike
20 Pull Aparts
10 Push Ups
10 Barbell Jefferson Curls
10 Deadlifts

Intervals – 8 Mins
Every 2:00 x 4 Rounds
24/20 Cal Row / Bike / Ski
*1:20 cap per round – :40 rest minimum

Mobility: 8 Mins
1:30 / Side Hamstring Smash
1:00 / Side Hamstring Stretch
1:00 / Side Pigeon Stretch

Metcon: 13 Min Cap
21-15-9
Deadlift 225/155
Strict Dips
Cal Row / Bike
*don’t over modify dips. Hand release push ups may be a good option here.

Functional Bodybuilding Class

Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set 
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds 
3 sets x 15 Reps

MomFit:

Warm Up: 4 mins
2 Rounds
1 min Bike
30 Seconds  Hollow Rocks
30 seconds Arm Haulers video

Core Development: 5 mins
4 Rounds
20 sec Russian Twist
20 sec Flutter Kicks
20 sec Sit Ups
20 sec Rest

Metcon: 15 mins
3 Rounds 35 sec on / 25 sec off
6 Alt Lunges into 4 Step Ups  (repeat for 35 sec)
4 Narrow Hand Position Knee Push Ups into 4 Wide Hand Position Knee Push ups (Repeat for 35 sec)
5 Crunches into 5 Tuck Ups (Repeat for 35 sec)
6 Mountain Climbers into 2 lateral plank walk to the left into 6 Mountain Climbers into 2 lateral plank walks right (Repeat for 35 sec)
4 Crab Toe touches into 4 Kick throughs (Repeat for 35 sec)

Crab Toe Touch video
Kick Throughs video

    ONE WEEK FREE TRIAL

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    CONTACT

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    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?

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