Estes Park Functional Fitness

09/14/2026

Monday:
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Tuesday:
Deadlift 1-1-1-1-1-1-1 reps

Wednesday:
For time:
Run 400 meters
21 thrusters 95/65
21 Pull-ups
Run 300 meters
15 thrusters
15 Pull-ups
Run 200 meters
9 thrusters
9 Pull-ups

Friday:
Complete as many rounds as possible in 12 minutes of:
6 Rope raise/lowers
15 Push-ups

Saturday:
Back Squat 2-2-2-2-2-2-2-2-2-2 reps

09/12/2026

09/07/2026

Monday:
Saved by the Barbell:
3 Rounds for Max Reps in 17 minutes of:
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. Complete as many repetitions as possible.

Tuesday:
For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Wednesday:
Clean and Jerk 1-1-1-1-1 reps

Friday:
Five rounds for time of:
120ft Bear Crawl
50 Squats

Saturday:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump 24/20
GHD sit-up

08/31/2026

Monday:
Thruster 3-3-3-3-3-3-3

Tuesday:
Five rounds for time of:
60ft Overhead walking lunges 45/25
15 Burpees

Wednesday:
For time
30 SQUAT clean and jerks 135/95

Friday:
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Supermans, 10 reps
Run 800 meters

Saturday:
"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

08/23/2026

Monday:
21-15-9 reps for time of:
Back squat 185/155
Kettlebell swing 53/35

Tuesday:
"Del" Scaled
For Time:
25 Burpees
Run 400 meters with weighted vest
25 pull-ups
Run 400 meters with weighted vest
25 Handstand push-ups
Run 400 meters with weighted vest
25 Chest-to-bar pull-ups
Run 400 meters with weighted vest
25 Burpees

Wednesday:
Overhead Squat 3-3-3-3-3 reps

Friday:
For Time:
Row 2k
10 minute time cap
5 burpee penalty for every 100m not completed by end of 10 minutes

Saturday:
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round

08/17/2026

Monday:
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
5 Rope raise/lowers

Tuesday:
Five rounds for time of:
8 Turkish Get-ups (heavy DB or empty Barbell)
Run 400 meters

Wednesday:
9-6-3 reps for time of:
Thruster 155/135
Muscle-up

Friday:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Saturday:
Complete as many reps as possible in 7 minutes of the following rep scheme:
95/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups...
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

08/15/2026

https://www.instagram.com/reel/Db4HIYyhpFh/?igsh=NzU4Z211N3FsbDQy

08/10/2026

Monday:
"DT"
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Tuesday:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Wednesday:
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Friday:
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

Saturday:
"Lynne" Scaled
Five rounds for max reps of:
1/2 Body weight bench press
Pull-ups

08/02/2026

Long cheeks = strong cheeks!

https://www.instagram.com/reel/DZiBECWiI7V/?igsh=MTlvMjRxOTM5M2VpeA==

08/02/2026

Monday:
Back Squat 5-5-5-5-5 reps

Tuesday:
Complete as many rounds as possible in 10 minutes of:
2 Clean and jerk 135/115
3 Rope Raise/Lowers

Wednesday:
"Klepto" Scaled
4 rounds for time of:
27 Box jumps, 20/16
20 Burpees
11 Squat cleans 115/95

Friday:
Five rounds for time of:
7 Dumbbell squat clean thruster 30/20
10 Pull-ups

Saturday:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
12 Push press 95/65
9 Toes-to-bar