August 21, 2017 by thao



Image result for fantasy football

Have you heard, DNR has a fantasy football league?! Talk to Darryl about details.

Warm Up: 5 Min Limit

2 Rounds
10 Unloaded Barbell Thrusters
10 Push Ups
30 sec plank

Mobility and Set Up: 10 Mins
Chest Smash
Roll Shoulder Ext. Rotators
Banded Chest Flies

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 4-6 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 5-10 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 12 Mins
12 Min EMOM
Min 1: 12 Burpees (finish by 50 seconds)
Min 2: 18 KBS (53/35)
Min 3: 5 Bench Press (Pick Your Weight and share a bar as necessary)

Cool Down:
Stretch til end

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 1 reps @ 90% +5 lbs

2) Gymnastics 10 mins
8 Min EMOM
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon: 35 Min cap

1600 M Run
45 Box Jumps
75 Burpees
800 M Run
30 Box Jumps
50 Burpees
400 M Run
15 Box Jumps
25 Burpees


    [honeypot level]


    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!

      [honeypot level]