August 30, 2017 by thao



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If you haven’t already heard, J.J will be leading a Nutrition Seminar on Saturday 9/16 at 12:30 p.m. Following the seminar, DNR will be hosting a 4 week Nutrition Challenge. See the September Newsletter for details.

Warm Up / Core Development: 5 Mins

2 Round Rotating Tabata (warm up, not a sprint)
Air Squat
Push Ups
Static Goblet Squat Stretch
Plank Hold

Mobility: During Strength
Thoracic Spine Stretch
Banded Rows

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 4-6

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
8 Mins to complete 3 sets of the following complex @ 60-70%:
3 Hang Power Cleans + 3 Squat Cleans w/ pauses

Metcon: 16 Min
Rotating 4 Round Tabata (45:15)
Wall Balls (20/14)
Row or Bike for Cals
Clean and Jerks – Heavy = 165/115 or 65-70% OR Light = 115/75 or <50%
Hand Release Push Ups

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 3 rep @ 70% + 10 lbs

2) Conditioning:

3 Rounds For Time:
10 Hang Power Snatch (135/95)
15 Strict Dips => After failure kip
20 OH Squat (135/95)

3) Partner Midline:

3 Rounds of:
20 GHDSU (you go, i go)
Hi/Low Walks (70,53 / 53,35)
Each athlete walks length of gym and back w/ right arm up, then switch and walk down and back w/ left arm up.
Alternate w/ your partner


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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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