Posts By: ryan

Thursday, November 9th “Big Pedal”

Thursday, November 9th “Big Pedal” 10 rounds on the 3:00 12/9-cal bike+10-weighted sit ups *The Bike is meant to be done at maximum intensity*   Open Training- 1-Build to heavy Clean and Jerk 2-6 rounds every :90×1 rep Clean and Jerk @72-78%

Wednesday, November 8th Partner Day!

Wednesday, November 8th 1-Strength Deadlift 5×3   2-Partner Day! 15 min AMRAP 10-Deadlifts O(225/155) P(205/145) F(185/135) 15-cal row 20-wall balls (20/14) Post team rounds plus reps to board and FitChalk *Divide work evenly*   Open Training- November Goal work  

Tuesday, November 7th “Criss Cross part 2″

Tuesday, November 7th “Criss Cross” AMRAP 15: 30 Double Unders (Fitness=60 singles) 15 Russian KB Swings 30 Double Unders 15 Toes to Bar (Fitness=Knees above hips) post rounds plus reps Open Training- 1. Strict Handstand Push-ups 2 Rounds: 60% of Max Unbroken Strict Handstand Push-ups 50% of Max Unbroken Strict Handstand Push-ups 40% of Max more »

Monday, November 6th “Hopped Up”

Monday, November 6th 1-Strength/Technique time Thruster (From Rack) Build to a Heavy Set of 5 2-Conditioning “Hopped Up” AMRAP 7: 3 Thrusters O(95/65) P(75/55) F(65/45), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 Thrusters (95/65), 9 Lateral Burpees Add 3 Repetitions per round until time runs out….   Open Training- 1. Ring Muscle-Ups more »

Saturday, November 4th Teams of 3!

Saturday, November 4th with a running clock- 0:00-9:00 minutes max cal row as a team 9:00-12:00 minutes rest 12:00-20:00 minutes max burpee box overs (24/20) 20:00-23:00 minutes rest 23:00-30:00 minutes max clean and Jerk (135/95) post reps for each station and total to board   Open Training- Ring or bar mucle up skill time

Friday, November 3rd “Screech”

Friday, November 3rd “Screech” 5 rounds for time 20-Air squats 16-DB Snatch post time to board and FitChalk   Open Training- 1-Build to heavy Clean and Jerk 2-10 min EMOMx1 at 70-75% 1rm CJ  

Wednesday, November 1st “Upside Down and Inside Out”

Wednesday, November 1st OPEN & PERFORMANCE “Upside Down and Inside Out” 100 Double Unders, 50 AbMat Sit-ups, 10-HSPU 80 Double Unders, 40 AbMat Sit-ups, 8-HSPU 60 Double Unders, 30 AbMat Sit-ups, 6-HSPU 40 Double Unders, 20 AbMat Sit-ups, 4-HSPU 20 Double Unders, 10 AbMat Sit-ups, 2-HSPU FITNESS “Upside Down and Inside Out” 200 Single Unders, more »

Tuesday, October 31st “Spooktastic”

Tuesday, October 31st “Spooktastic” 60/50-cal row 50-Box jumps (24/20) 40-wall balls (20/14) 30-KB Swings (55/35) 20-Chest to bar pull ups 10-Bar Muscle ups Post time to board and FitChalk   Open Training- 1. Strict Handstand Push-ups 2 Rounds: 55% of Max Unbroken Strict Handstand Push-ups 45% of Max Unbroken Strict Handstand Push-ups 35% of Max more »

Monday, October 30th “Throttle Down”

Monday, October 30th 1-Back squat 1 rep max 2-”Throttle Down” 7 min AMRAP 7-Hang Power Snatch (75/55) 7-Burpees Post score to board and FitChalk   Open Training- 1. Ring Muscle-Ups 2 Rounds: 45% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets, more »