Monday, December 9, 2013


Amazing job our athletes Megan Grubbs, Benjamin Timm, and Sean Pease for their amazing work this weekend at Proving Ground’s Reindeer Games Competition! Way to represent gang!

Today’s Workout:

Warm-up (done as a group)
1 Round:
2 mins of double under practice
20 ring swings
10 Pull-ups
10 push-ups
10 ring dips
Knees to elbows instruction/demo and practice
Hip Extension instruction/demo and practice

Lift: Every 30 sec for 5 minutes perform 3 strict presses @ 60%

21-15-9 for time of:
Dumbbell Hang Squat Cleans

L1-pick weight and pull-up mod
L2-35/25 lbs, pull-ups
L3- 50/35lbs, (7,5,3) kipping muscle-ups
L4- 50/35lbs (7,5,3) Strict muscle ups

TWIST Bonus Work
Mobility Blog
Gymnastics Blog
Bonus Strength Lifting

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