September 23, 2025 by DNRadmin
Warm Up: 10 Mins
2 Rounds
30 sec /side In Place Samson Stretch
10 Alt Cossack Squat
10 Alt Lunges
10 Air Squats
10 Strict Knee Raises
Week 17: De-Load
Strength: 15-20 Mins
Back Squats 90% +10lbs of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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 Hard Cap
“Nightmare On Elm Street”
4 Rounds
6 Burpee Box Jump Overs 20/24
12 T-2-B
24 Back Rack Lunges 95/65
Pick your hardest version of T-2-B/Knee raises
Warm Up – 5 Mins
5 Min AMRAP
5 Ring Rows
10 Anchor Point T2B
15 Air Squats
20 Plate Jumps
Core Development – 4 Mins
30 Seconds Each
Russian Twists
Straight Leg Hip Lift
Heel Taps aka Penguins
V-Sit Scissor Kicks or Flutter Kicks
Bicycle Crunch
Plank Step Ups
Plank Walk Outs or Plank Crunches
Mountain Climbers
Metcon – 16 Mins
8 Round Rotating Tabata (20:10)
Alternating Knee-2-Elbows
MB Clean
Ring Rows or Bar Rows
Box Jumps
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.
