Posts By: ryan

Saturday, September 23rd Partner Saturday!

Saturday, September 23rd Partner Saturday! 7 rounds for time 14-Power cleans (135/95) 14-Burpees 200m run (Run as a team) *Divide power cleans and burpees evenly post time to board   Open Training- 1. Gymnastics Conditioning 5 sets: 2-6 Ring Muscle-ups rest as needed between sets (Choose a number that is 50% of your best 1 more »

Friday, September 22nd “Blitz”

Friday, September 22nd “Blitz” OPEN 5 Rounds: 50-Double unders 10 Thrusters (115/80) PERFORMANCE 5 Rounds: 40-Double unders 10 Thrusters (95/65) FITNESS 5 Rounds: 100- single unders 10 Thrusters (75/55) post time to board   Open Training- Gymnastics Conditioning 6 Strict Deficit Handstand Push-ups rest 1:00 6 Strict Deficit Handstand Push-ups rest :45 5 Strict Deficit more »

Thursday, September 21st Technique Thursday!

Thursday, September 21st “Technique Thursday!” 1. Power Snatch Heavy 2. Power Clean and Jerk Heavy Open Training- 1. Front Squat Day 16 5×3@91% 2. Gymnastics Conditioning 3-5 Sets* of: 2-5 Weighted Chest to Bar Pull-ups 2-5 Kipping Chest to Bar Pull-ups 2-5 Bar Muscle-Ups rest as needed between sets *The goal is to complete the more »

Tuesday, September 19th “Head to Toe”

Tuesday, September 19th 1-Back Squat day 15 5×3 @91%   2-Conditioning “Head to Toe” 8 min AMRAP 10-Toes to bar 10-Burpees   Open Training- 1. Bike Conditioning 50-40-30-20-10 (Rest :30 after each set) 2. Gymnastics Conditioning (Choose rep count appropriate to your ability) 15-21 Strict Handstand Push-ups rest 1 min 15-21 Strict Handstand Push-ups rest more »

Monday, September 18th “Mak Attack”

Monday, September 18th Happy Birthday to our lovely Daughter Makenna Ray! “Mak Attack” 40/30-cal bike 40-KB Swings(55/35) 40-Wall balls (20/14) 400m med ball carry 40-Wall balls (20/14) 40-KB Swings (55/35) 80-Double unders   Open Training- 1. Power Snatch build to a heavy set of 2 2. Snatch pull 3×2@ 1 rep max snatch 3. Midline more »

Friday, September 15th “Fix a Drink”

Friday, September 15th “Fix a Drink” 42-30-18 Air Squats 21-15-9 Hang Cleans O(135/95) P(115/75) F(95/65) 12-9-6 Chest to bar pull ups post time to board   Open Training- 1. Clean & Jerk 60%/2 70%/2 75%/2 80%/2 85%/1 2. Clean Grip Dead Lift (90%/5)5 3. Front Squat Day 14 4×4@86% 4. Gymnastics Conditioning 6 Strict Deficit more »

Thursday, September 14th Partner Day!

Thursday, September 14th Partner Day! 100/80-cal bike buy in then 3 rounds 200m KB Goblet Carry (switch as necessary) 40-Russian KB Swings 30-sit ups then cashout 100/80-cal row   Open Training- Make up

Wednesday, September 13th “Frank the Tank”

Wednesday, September 13th “Frank the Tank” AMRAP 5, Rest 5 50 Wall Ball Buy-In 12 Deadlifts O(185/135) P(155/105) F(135/95) 12 Lateral Barbell Burpees AMRAP 5, Rest 5 35 Wall Ball Buy-In 9 Deadlifts O(225/155) P(185/135) F(155/105) 9 Lateral Barbell Burpees AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts O(275/185) P(225/155) F(185/135) 6 Lateral Barbell Burpees more »