December 29, 2016

Thursday 12.29.16

Min 1-10 warm up Min 10-20 strict pulling work (pull up, chest to bar, muscle up) Min 20-30 kipping work (pull up, chest to bar, bar […]
December 28, 2016

Wednesday 12.28.16 “Courage is grace under pressure”

“CHRISTMAS THREES” Each workout is scored independently as Rounds + Reps. The double-under “buy-in” is completed once per 3:00 window. “Christmas Threes” Part #1 – In […]
December 26, 2016

Tuesday 12.27.16 “Don’t wait for the perfect moment. Take the moment, and make it perfect.”

1. DOUBLE-UNDER TESTING AMRAP 2:00: Max Double-Unders 2. KIPPING HSPU TESTING 6 Rounds: 30 Seconds Max Kipping Handstand Pushups 30 Seconds Rest 3. “MISTLETOES” 3 Rounds: Run 400m […]
December 23, 2016

Friday 12.23.16 “What we think, we become.”

1.One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause) On the Minute x 10 Set #1 – 3 Complexes […]
December 22, 2016

Thursday 12.22.16 Gymnastics test day

Test week: Find a partner and use your phones for stopwatch, you have 20 min to test. Write down your scores: 0. Max handstand hold (less […]
December 20, 2016

Wednesday 12.21.16

1. Deadlift – Heavy 3 In a 10:00 Window: Build to a Heavy Set of 3 “Touch and Go” Deadlifts Not a max today – seeking the […]
December 20, 2016

Tuesday 12.20.16

“THE CHIEF” 5 Rounds, resting 1:00 between. AMRAP 3:00: 3 Power Cleans (115/85) 6 Pushups 9 Air Squats *Only full rounds count towards the total. If […]