Posts By: ryan

Monday, December 29th “Bangarang”

Monday, December 29th “Bangarang” “Bangarang” 21 Power Snatches (95/65) 21 Burpees 21 Pull-Ups 15 Overhead Squats (95/65) 15 Burpees 15 Pull-Ups 9 Squat Snatches (95/65) 9 Burpees 9 Pull-Ups Post time to comments Strength- Front Squat 6×2 record highest weight

Friday, December 26th Partner Friday

Friday, December 26th Partner Friday teams of 2 30-20-10-20-30 -cal airdyne/rower -KB Sumo DL HP -Burpee Box jumps (24/20) -sit ups Post time to comments   Strength- Deadlift 2rm

Wednesday, December 24th “12 days of Christmas”

        Wednesday, December 24th 9 am and 5:30pm only!! 1-Push Press (115/75) 2-24/20 box jumps 3-HRPU 4-Pull-ups 5-Ring Dips (x2 box dips) 6-Burpees 7-Air Squats 8-Situps 9-KB Swings (55/35) 10-Wall balls (20/14) 11 calorie row/airdyne 12-Toes to bar post time to board

Tuesday, December 23rd

Tuesday, December 23rd OTM 16 min odd- 5 power cleans **add weight as possible every round even- Double unders (30, 35, 40, 45, 50, 55, 60, 65) x2 singles -record highest power clean weight and highest double unders achieved in minute   strength- Strict press 6×2  

Saturday, December 20th “Rudolph”

Saturday, December 2oth “Rudolph” teams of 2 10-HSPU (10 pike push ups) 10-Power snatch (95/65) 10-toes to bar 10-Front rack luunges (95/65) 10 rounds (each partner completes 5) *complete entire round and then switch Post time and creative Christmas themed names to board   Cashout-Handstand walk/ hold practice

Friday, December 19th

Friday, December 19th OTMx 25 min 1- 10-15 cal airdyne min 2- 10-15 goblet squats min 3- 10-15 Hand release push ups min 4-:45 plank min 5- rest

Thursday, December 18th “Elephant in the Room”

Thursday, December 18th “Elephant in the Room” 15-12-9-6-3 -Power clean (135/95) -Chest to bar pull ups (alt. pull ups or ring rows) -after each round complete 30 Double unders (alt. 60 singles) post time to board Strength- Sumo Deadlift 6×3 post highest weight attained