Thursday – Make-up/Skill/Rest Day

Post work and results to comments.


8 Responses to Thursday – Make-up/Skill/Rest Day

  1. Evan says:

    Sunday December 19 – I am going to be arriving there between 10 and 11am and will be leaving no later than 3 (Got work that night)

    Email ( or text me (513-638-9799) if you are interested. If you are going to come in later, call cell since I can’t text with gloves on, but will have my headphones in.

    Sunday should be fairly pleasant, so it will be a good time to put all the squats to work.

  2. Stephen says:

    I hear rumors of a winter wonderland outside, with numerous impromptu snow/cookie-making days taking place around the city. I’ll still planning on being at the gym, but if you are signed up to come in and now cannot make it, please let me know at 513 910 5050. Also, if you are not on the board and would like to take advantage of a day off from work by sneaking in a little extra training, let me know that, as well…

  3. Will says:

    With snow like this, we won’t be seeing Alexis for at least a week!

  4. babs says:

    1.5 pd KB Swing Breathing Ladder
    (1-15; 1 swing, 1 breath, 2 swings, 2 breaths…etc…you HAVE TO attempt the next set when breaths are done – if you complete it, post the time; it is for control, not speed)
    rest 5 min
    For time:
    2 RR, 10 unbroken push-ups, 1 muscle up, 9 unbroken push-ups…down to 3 RR, 1 push-up
    rest 5 min
    AMRAP AirDyne cals in 2 minutes

    11 rounds + 10 KBS in 6:56

  5. Stephen says:

    A. Bulgarian split squats, 3 x 6-8/leg, 3010; 2:00 rest between legs
    B. Snatch pulls, 3-3-3-3-3; 3:00 rest
    C1. Kettlebell swings, overhead, 3 x 20; :40 rest
    C2. Glute-ham sit-ups, 3 x 20; :40 rest

    A. L/R: 8/8, 8/8, 6/7; concentric tempo dropped off on the last rep or two of each set
    B. 155-175-185-195-200
    C1. Unbroken @ 2 pood
    C2. Unbroken

  6. Pete says:

    Part 1:
    2 pd/1.5 pd KB Swing Breathing Ladder
    (1-15; 1 swing, 1 breath, 2 swings, 2 breaths…etc)
    rest 5 min

    Part 2:
    1 muscle up, 10 unbroken ring dips, 1 muscle up, 9 unbroken ring dips…down to 1 muscle up, 1 ring dip
    (you must start the ring dips immediately AFTER your muscle up attempt, i.e. muscle up INTO the 1st ring dip and begin the dips)
    rest 5 min

    Part 3:
    AMRAP AirDyne cals in 2 minutes

    Part 1: 9:08
    Part 2: 3:14
    Part 3: 73 cals

  7. lindsay says:

    3 rounds:
    10 PUs
    20 good mornings (45lb)

    Didn’t time.

  8. jay Ernst says:

    Filthy 50 24.04 pr by 3.30. That felt good and sucked all in one. Stephen your right its good to come once a week. Lol

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