January 2019

Push Press – 5, 5, 3, 3, 1, 1 (build by feel, no rebound) Then, AMRAP 8 5 DL (275/185) 10 T2B “Walking with a friend in the dark is better than walking alone in the light.” – Helen Keller

*Good luck to coach Elmir and Jake W. at the Wodapalooza Strongman Competition today! Kick some butt guys! For time: 100 Wall Ball (20/16) *EMOTM 10 KB Swings (70/53) Then, 100 Rollouts NFT “Share your smile with the world. It’s a symbol of friendship and peace.” – Christie Brinkley

6 sets –  20-30sec Ring Support Hold Bottoms-up OH KB Walk (R arm down/L arm back) Then, For time: 21, 15, 9, 15, 21 Ring Row BJO (24/20) AB Calories “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that …

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For total time: 3rds – 2m rest between 6 HPCL/PJ (155/105) Run 300m *Rest 4m 3rds – 1m rest between 12 HSPU  2 Rope Climbs “Remember that happiness is a way of travel – not a destination.” – Roy M. Goodman

BSQ 20rep @55% – week 2 Then, For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 GSQ (53/35) Burpee Pull-up “The greatest conflicts are not between two people but between one person and himself.” – Garth Brooks

*Good luck to Jackie, Carmen and James S. at The Ripped Games THIS Sunday! We know you guys will do great, kick some butt! Press – 5, 5, 3, 3, 1, 1 (from rack – build by feel) Then, For time: 10, 8, 6, 4, 2 PSN (115/85) 50, 40, 30, 20, 10 Double Unders …

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*Check out Laura getting comfortable being uncomfortable! She’s been working at kicking up and holding a handstand…and it’s paying off! Great work! Partner AMRAP 25 “Leap Frog Style” 6 FSQ (155/105) 200ft Sled Push (3/2) 12 T2B *Score total rounds and reps “Anyone who stops learning is old, whether at twenty or eighty. Anyone who …

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4 sets –  5-10 Strict Pull-ups (Or weighted strict/banded strict) Max Plank Hold or HS Hold/HS Walk Practice Then, 16rds of 5sec ON/5sec OFF – Push-up Hold (just off floor) &  10rds of 10sec ON/10sec OFF – Hollow Hold Then, AMRAP 10 Muscle-up – 1, 2, 3 *1o Ball Slams after each round “Any intelligent …

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For total time: 3rds – 2m rest between 12 HPCL (135/95) 12 BJ (24/20) 12 Calorie AB *Rest 4m 3rds – 1m rest between 12 OHSQ (95/65) 12 B.O.B. “Coming together is a beginning, staying together is progress, and working together is success.” – Henry Ford

*Let’s get on track for 2019! What goals do you have? Where do you want to be in 1 week, 1 month, 1 year? How can we help you? Write down your goals, tell a coach, make a plan, stay the course. BSQ 20rep @50% – Week 1 Then, 5rds for time: 7 DL (225/155) …

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