Posts By: ryan

Thursday, October 5th Partner Day!

Thursday, October 4th Partner Day! 20 Min AMRAP 2-Muscle ups or 4-Chest to bar/ pull ups 6-Lunges 8-KB Swings Post total rounds as a team to board and FitChalk *One athlete completes an entire round before the next athlete begins*

Wednesday, October 4th “Learners Permit”

Wednesday, October 4th 1-Push Press 5-4-3-2-1   2-Conditioning “Learners Permit” 12 MIN EMOM min 1- :40 max bike min 2- max push ups min 3- max air squats min 4- rest post score each round to board and FitChalk   Open Training- Goal Work for October

Tuesday, October 3rd “Undertow”

Tuesday, October 3rd OPEN & PERFORMANCE “Undertow” 5 Rounds: 10 burpees 30 Double Unders 9 Hang Cleans (115/80)   FITNESS “Undertow” 5 Rounds: 10 burpees 60 Single Unders 9 Hang Cleans (95/65) post rounds plus reps to board and FitChalk   Open Training- 1-Strict HSPU Test 1 set after warm up 2-Midline/Conditioning for quality 21-18-15-9 more »

Monday, October 2nd “18 Wheeler”

Monday, Ocotber 2nd 18 min AMRAP 200m run 15-Wall Balls (20/14) 12-DB Snatch 9-Toes to bar post rounds plus reps to board and FitChalk   Open Training- 1. Pause Overhead Squat Build to a Moderate Single 3 second pause 2. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ more »

Saturday, September 30th Partner Day!

Saturday, September 30th Partner Day! 1000m row 50-Overhead squats (75/55) 10-Hill sprints 50-Thrusters 80/60-cal bike 50-Front squats post time to board and FitChalk        

Friday, September 29th “Pull Over”

Friday, September 29th 1-Front Squat day 18 3×6@79% 2-Conditioning “Pull Over” 21-Lateral burpee bar hops 21-Power cleans Open(135/95) PERF(115/75) Fitness(95/65) 21-Lateral burpee bar hops post time to board and FitChalk   Open Training- 1. Clean and Jerk On the Minute x 8 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and more »

Thursday, September 28th “Playground”

Thursday, September 28th For Time OPEN “Playground” 1 Mile Run 21 Kettlebell Swings (70/45) 21 Goblet Squats 800 Meter Run 15Kettlebell Swings 15 Goblet Squats 400 Meter Run 9 Kettlebell Swings 9 Goblet Squats   PERFORMANCE “Playground” 800 Meter run 21 Kettlebell Swings (55/35) 21 Goblet Squats 600 Meter Run 15Kettlebell Swings 15 Goblet Squats more »

Wednesday, September 27th “Double Down”

Wednesday, September 27th “Double Down” 8 min AMRAP OPEN 10-Toes to bar 30-Double unders   Performance/ Fitness 8 min AMRAP 15-Ab mat sit ups 60-single unders Post rounds plus reps   Open Training- 1-Build to heavy Power Clean and Jerk 2-Build to heavy Power Snatch 3-Row Conditioning 50-40-30-20-10 cal row rest:20 after each set  

Tuesday, September 26th “DT”

Tuesday, Septmber 26th DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps Post time to board and FitChalk   Open Training- 1-Back Squat Day 17 3×6@79% 2-Run Conditioning- Hill Sprints 6-5-4-3 Rest 1 min after each set  

Monday, Septmber 25th “Double Take”

Monday, September 25th OPEN “Double Take” AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 35/25 Calorie Bike 55 Handstand Push-ups PERFORMANCE “Double Take” AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 35/25 Calorie Bike 55 Push press (95/65) FITNESS “Double Take” AMRAP 15: 55 Power Snatches (75/55) 55 Pull-Ups 35/25 Calorie Bike 55 Push Press more »