August 18, 2026 by DNRadmin
Warm Up: 10 Mins
Accumulate 1 min Of Hanging From Pull Up Bar
Then
10 Kip Swings
8 Jumping Pull Ups
6 Kipping Pull Ups
10 Inchworms
8 Pyramid Push Ups
6 Handstand Push Ups
Then
Accumulate 1 min of Plank
Strength: 12 Mins
Week “A” 12 Mins
EMOM x 5 Rounds Complete
1 Complex = 15 Sec Handstand + 5 HSPU
Or
3 Wall Walk + 15 Sec Handstand Hold
2 Min Rest
EMOM x 5 Rounds Complete
1 Complex = 10 Sec Hold At top of Pull Up Bar + 5 Pull Ups (kip if and when you need to)
Metcon: 18 Min Cap
“Red Solo Cup!”
4 Rounds Not For Time
50M Right Arm KB Farmer Carry 70/53
50M Left Arm KB Farmer Carry 70/53
10 Strict Pull Ups
50′ DB Pull Through Bear Crawls 50/35
A WEEK: Heavy week
Tuesday: Back and Tricep:
1)Negative Strict Pull Ups with a 5 second negative phase 5×5
2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down
3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand
4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row
5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row
6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press
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.
