Tuesday, December 20th

19
Dec

Tuesday, December 20th

Heads up! There will be limited hours over the holiday weekend. See hours below.

Strength

Push press
3-3-3-3-3

Conditioning

10 rounds:
30 second row for distance
Rest 60 seconds between rounds.

Post all lifts and meters for each round.

Holiday Schedule
Friday – Only AM Classes, Closed after 11am
Saturday – Open Gym from 10:30am to 12:30pm
Sunday –
Closed for Christmas
Monday – Only PM Classes, Closed beforeΒ 12:30pm

86 Responses

  1. sassypants

    400m lunges @14:38 (unbroken ~440 lunges total)

    then 40 strict pull-ups in sets of 5

    It’s 80 degrees and sunny here! 😜

    1. robseda

      Yesterday’s mainsite
      10 rounds using the 44# KB
      ~an hour; 20 sets
      First four unbroken, then breaking up the weighted
      Toes in the kb first 5 rounds was difficult
      Switched to the belt and wiggle jettison with one Chad assisted kb release

    1. robseda

      Yesterday’s mainsite
      10 rounds using the 44# KB
      ~an hour; 20 sets
      First four unbroken, then breaking up the weighted
      Toes in the kb first 5 rounds was difficult
      Switched to the belt and wiggle jettison with one Chad assisted kb release

  2. Rekas

    push press: got up to 80 but dropped weight for the last couple of sets because my arms are still fried from Sunday

    Row: 1424 ,1:45/500m
    Tried to race Rob and failed =/

    Time for a rest day

  3. Rekas

    push press: got up to 80 but dropped weight for the last couple of sets because my arms are still fried from Sunday

    Row: 1424 ,1:45/500m
    Tried to race Rob and failed =/

    Time for a rest day

  4. Alice

    Push Press
    105-105-105-105×2(F)-105

    Row
    1364m [high: 139, low: 135]

    6-5-4-3-3 ring dips
    intro to some bmu drills for OG

  5. Alice

    Push Press
    105-105-105-105×2(F)-105

    Row
    1364m [high: 139, low: 135]

    6-5-4-3-3 ring dips
    intro to some bmu drills for OG

  6. dtm

    Strict Press w/ 50# dbs (5/4/3/3/3), 5 push-press immediately after each set
    Super set of L-sit (27/21/19/18/16)

    Tabata Mash-up
    High pulls w/ 25# dbs
    Hollow holds

  7. dtm

    Strict Press w/ 50# dbs (5/4/3/3/3), 5 push-press immediately after each set
    Super set of L-sit (27/21/19/18/16)

    Tabata Mash-up
    High pulls w/ 25# dbs
    Hollow holds

    1. ERIC S.

      At the 0:00 time
      12 min Amrap of:
      1 round of “Mary”
      (5 hspu, 10 pistols, 15 Chest 2 Bar)
      1 round of “DT”
      (12 deadlifts, 9 hang power cleans, 6 push-jerks) 155#
      I got 3 rounds of each so 6 total rounds Rx’d

      At the 25:00 time
      Complete for time
      30 cal bike
      30 cal row
      20 burpees over the rower
      4:46 legs are wobbly

      At the 45:00 time
      Complete 4 rounds for time
      3 squat cleans 205/135#
      15 KB swings 24/16#
      45 double unders
      8:46 Rx’d
      Rest day tomorrow

    1. ERIC S.

      At the 0:00 time
      12 min Amrap of:
      1 round of “Mary”
      (5 hspu, 10 pistols, 15 Chest 2 Bar)
      1 round of “DT”
      (12 deadlifts, 9 hang power cleans, 6 push-jerks) 155#
      I got 3 rounds of each so 6 total rounds Rx’d

      At the 25:00 time
      Complete for time
      30 cal bike
      30 cal row
      20 burpees over the rower
      4:46 legs are wobbly

      At the 45:00 time
      Complete 4 rounds for time
      3 squat cleans 205/135#
      15 KB swings 24/16#
      45 double unders
      8:46 Rx’d
      Rest day tomorrow

  8. JLee

    PP stayed @ 125# building back up through tricep pains. If it were singles and I could just drop the bar I could do some more πŸ™‚

    Row 1531 – Definitely more pleasant than the :60, :90, 500m variations of this

  9. JLee

    PP stayed @ 125# building back up through tricep pains. If it were singles and I could just drop the bar I could do some more πŸ™‚

    Row 1531 – Definitely more pleasant than the :60, :90, 500m variations of this

  10. JoJo

    Tabata of
    Burpees at least 15-20 reach RD
    First 4 rounds 15 after that 10 each RD
    Push-ups
    Air squats

    Had nothing to write with Tabata on beach πŸ™‚
    Then cool down in the ocean.

  11. JoJo

    Tabata of
    Burpees at least 15-20 reach RD
    First 4 rounds 15 after that 10 each RD
    Push-ups
    Air squats

    Had nothing to write with Tabata on beach πŸ™‚
    Then cool down in the ocean.