May 17, 2017 by thao



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The DNR Hooligan Running Club is in Full Effect and Off to a Great Start! Talk to Coach Shannon Smith for Details About Our Weekly Tuesday Evening Runs.

Warm Up:
Flight Simulator

Partner Roll Hamstrings 2 min/leg

3 Supersets
8-12 Deadlifts (controlled touch and go’s)
8-12 Bent Over Reverse DB Flies

14 Min Med Ball Clean Ladder:
5-10-15-20-25…. Med Ball Clean (20/14)
20 Double Unders (40 singles)
200 M Run

Elite Competition Class

1) Gymnastics Strength 20 min
Establish M.E Set of Strict HSPU (If Less than 8, use elevated surface to hit 8 or kipping but purpose is to build strength not the kip skill. If More than 20 add weight or work on deficits)

Establish M.E Hanging L-Sit Hold

Followed by 2 Supersets – Fewest Sets Possible
70% M.E Set of Strict HSPU (Kip at failure but it is acceptable to rest a bit)
125% of M.E Hanging L-Sit Hold
Rest 2-3 mins

2)Deadlift 10 min cap
6 Rep Max touch and go

3) Conditiong
10 Rounds
100 M Sprint
1 Deadlift
ME Ring Dips
*Rest 1 min. Increase Deadlift load each round. Total loads and ME Ring Dip reps count


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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. 

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