November 3, 2026 by DNRadmin
Warm Up: 10 Mins
2 Rounds:
350 M Row
10 Band I’s, T’s, Y’s
10 Band Rows
10 Push Ups
10 Ring Rows
Pulling Strength: 18 Mins
Every 3:00 x 3 Sets
8-12 / Side S.A DB Row – Video
Then every 3:00 x 3 Sets
6-10 Inverted Barbell Row – Video
12-15 Band or Cable Face Pull – Video
Metcon: 15 Mins
“Deadeye Dick”
15 Min AMRAP Ladder
Buy In: 1500 M Row (6 min cap aka 2:00 pace)
Then 3-6-9-12…
Ring Rows
Dips
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:
2 rounds
10/side Banded Pallof Rotation
30 second Plank Hold
30 Second Reverse Plank Hold
10 KB Swings
Strength:
20 Sec Anchor point Reverse Crunch
20 Sec Mountain Climbers
20 Sec Anchor Point Straight Leg Hip Lift
20 Sec Rest
Metcon:
Tabata 20/10
Tabata SkiErg
Tabata KB Swings
Tabata Ball Slam
Tabata Row
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.
