4
Jan
“functional bodybuilding”
Sunday 1/5/19 Bench press w/close grip5×5*Increase over eat set+AMRAP 20 min:50 Wallballs30 Ground to overhead (75/55)10 Ring muscle ups Danville 60 Bench press5×10+AMRAP 20 min:50... Read More
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3
Jan
Good job Alan!
Saturday 1/4/19 ”Dermyer” In teams of 2:AMRAP 37 min:A. Run 400mB. AMRAP 10 Box jump overs (24/20)15 Plate ground to overhead (45/25)20 Sit-ups*A runs and... Read More
2
Jan
Kipping bicep curls
Friday 1/3/1910 min:Max reps pushups*Every time you break push-up position complete 10 ring rows or 5 strict pullups+In teams of 2:10 rounds for time:20/15 Cal... Read More
2
Jan
New year new you!!!
Thursday 1/2/19 W/partnerAMRAP 8 min:Alternate full rounds8 V-ups10 Alt leg v-ups12 Hollow rocks+In teams of 2:5 rounds for time:40 Wallballs (30/20)40 KB swings (70/53)40 Box... Read More
31
Dec
Happy new year!
Wednesday 1/1/20 ”Murph”For time:Run 1 mile100 Pullups200 Pushups300 Air squatsRun 1 mile*Wear a 20 pound vest if you have one**Split ups reps however you wish... Read More
31
Dec
New years eve
Tuesday 12/31/19 In teams of 2:60/40 Calorie bike40 DB thrusters (50/35)20 Devils press (50/35) @10 min:150/100 Calorie bike100 Burpee box jumps (24/20)@30 min:20 Devils press... Read More
30
Dec
Read New Years schedule
Monday 12/30/19 RMEINDERNEW YEARS EVE. LAST CLASS AT 4:30PMNEW YEARS DAY 8:30 AND 9:30AM ONLY 7 sets:14 Single arm DB row (7L/7R)Directly into max reps... Read More
28
Dec
Hook grip saves lives
Sunday 12/29/19W/partner6 min:Alternate every 10 KB taters+Every 90 seconds for 8 rounds:Power clean + Hang squat clean + Front squat*Increase over each set+AMRAP 20 min:30... Read More
26
Dec
Static holds suck
Friday 12/27/19 In teams of 2:For time:100 Thrusters (75/55) (partner hangs from pullup bar)150 Double unders100 Ground to overhead (75/55) (partner holds handstand)150 Double unders100... Read More