Posts By: ryan

Wednesday, January 31st “Horrible Bosses”

Wednesday, January 31st 1-Strength Build to a heavy Power Clean 2-Conditioning “Horrible Bosses” 4 rounds for time 15-KB Swings 15-Burpees 20-Sit ups 20-Lunges post time to board and FitChalk   Open Training 1-Strict HSPU technique 2- Row Conditioning 5 Rounds: 35/25 Calorie Row Rest 1:00 between efforts

Tuesday, January 30th “Unwrapped Presents”

Tuesday, January 30th “Unwrapped Presents” 15 Min AMRAP 10-Med ball cleans (over shoulder) Open(120/80) P(80/50) F (50/35) 15-Chest to bar (Fitness=pull ups) 20-Wall balls (20/14) (14/10) Post rounds plus reps to board and FitChalk   Open Training- 1. Ring Muscle-Ups AMRAP 3: Ring Muscle-Ups Rest 2:00 AMRAP 2: Ring Muscle-Ups Rest 1:00 AMRAP 1: Ring more »

Monday, January 29th “The Hangover Part 2″

Monday, January 29th “The Hangover Part 2″ 4 rounds for Time 60 Double Unders (Fit-120 Singles) 30/21 Calorie Row or 21/15 cal bike 10 Power Snatches (135/95) (115/80) (95/65) Post Rounds plus reps to board and FitChalk   Open Training- 1-Back Squat 5×4 2-OHS 3×2  

Saturday, January 27th Partner Day!

Saturday, January 27th 25 min CAP Partner Day! 1600m run (Divide evenly, break as desired) 80-Chest to bar pull ups (Fit=pull ups) 40-Clean and Jerks (115/75) (95/65) (75/55) 30-Clean and Jerks (135/85) (115/75) (95/65) 20-Clean and Jerks (155/95) (135/85) (115/75) 15-Clean and Jerks (185/115) (155/95) (135/85) 10-Clean and Jerks (205/125) (185/115) (155/95) Post team time more »

Friday, January 26th “Chip Shot”

Friday, January 26th OPEN “Chip Shot” AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups PERFORMANCE “Chip Shot” AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Hand Release Push-ups FITNESS “Chip Shot” AMRAP 13: 70 Dumbbell Snatches (35/20) 60 Wallballs (14/10) 50/35 Calorie Row more »

Thursday, January 25th Technique Thursday!

Thursday, January 25th 1-Strength Sumo Deadlift build to a heavy set of 3   2-Cashout 3 rounds not for time 15-Strict Ring rows :45 plank 15-Weighted sit ups 15-Good mornings or KB RDL  

Wednesday, January 24th “Slap Happy”

OPEN & PERFORMANCE “Slap Happy” AMRAP 5: Buy In: 100 Double Unders/ Fit=200 singles 12 Front Squats (95/65) Fit (65/45) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) Fit(75/55) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 more »

Tuesday, January 23rd “Handlebars”

Tuesday, January 23rd “Handlebars” 4 Rounds:21/15 Calorie Assault Bike or 30/20 cal row/ski15 Toes to Bar 7 Clean and Jerks Open (155/105) Perf(135/95) Fit(115/75) post time to board and FitChalk   Open Training- 1. Ring Muscle Ups 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest 2. GHD/ Midline work 5 sets of 15-GHD Sit more »

Monday, January 22nd “Doctor’s Orders”

Monday, January 22nd 1-Strength Back Squat 3 Sets of 5 2-Conditioning “Doctor’s Orders” 3 Rounds: 50 Air Squats 20-Handstand Push ups 20/15 Calorie Row/ski or 15/10 cal bike *PERF/FIT=35 hand release push ups Open Training- Snatch 10 min EMOMx1 at your choice of weight or build