August 19, 2025 by DNRadmin
Warm Up: 10 Mins
2 Rounds:
10 Box Step Ups
10 Air Squats
1x 400 m Run
Week 12: Functional OverLoad
Strength: 15-20 Mins
Back Squat using 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you
do the max reps you can manage with that weight,
with the goal of setting a rep record in each workout.
Metcon: 15 Min Cap
“Rescue Randy” – Based on Firefighter CPAT
3 min of DB/KB Box Step Ups (20′ for everyone) * not for reps, but don’t stop moving
100 m Single DB/KB Arm Farmer Carry (switch at 50 m)
20 Alt. DB/KB Snatches
15/side Rainbow Ball Slam Video
N-S-N Bear Crawl DB/KB Drag Video (rig to rig)
30 Alt Reverse DB/KB Goblet Lunges
10/side Single Arm DB/KB Push Press
* 50/35# Single DB/KB for all DB movements, try to make movements unbroken
* Boxes inside rig
Warm Up: 5 Mins
2 Rounds
Burpees
Mountain Climbers
Samson Stretch
Air Squats
Inchworms
Strength
6 Minute Circuit
10 / Leg Bulgarian Split Squat
12 / Direction X Band Walks
10 /leg Long Leaver Single Leg Hip Bridge video
Metcon: 14 Min Cap
For Time:
100 Medicine Ball Cleans
*5 Burpees on the 90 seconds starting with min 0:00
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.
