September 1, 2026 by DNRadmin
Warm Up: 15 Mins
400M Run
20 Banded Pull Aparts
20 Banded Low Rows
20 Banded “Y”
20 Banded Press Downs
Then
3 Rounds
10 Hollow Body Swings
30 Sec Hand Stand Hold
10 Single Leg Broad Jump Squat (alternate legs)
Strength:
Week “C”
No Strength this week
Spend 5 Mins warming up to your working weight.
Metcon: 15 Min
“Broken”
25 C-2-B Pull Ups
20 Hand Stand Push Ups
30 Box Jumps 30/24
20 Hand Stand Push Ups
25 C-2-B Pull Ups
Note: Pick your hardest variation for each movement. AKA Banded, Jumping C-2-B / Strict HSPU scale as needed. But this should be a fight to finish.
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: 10 Min Cap
200m Row
20 Air Squats
200m Row
20 Alt Lunges
200m Row
20 /leg X-band walks
Metcon: 20 Mins
4 Rounds of 3:30 AMRAP:
14 Alt. Goblet Lunges
20 Goblet Squats (place a med ball under butt to ensure full depth squats)
Max Cal Row
1:30 Rest BT Rounds
***Athletes need to be able to complete lunges in 1 minute and back squats in 1 minute. Minimum 1:00 on row/bike. Modify weight or reps as needed – all the way to bodyweight to maintain 1:00 row/bike.
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.
