1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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January 31, 2019

4 rounds for time of:
35 -calorie row
15 GHD sit-ups
15 pull-ups 

Scale: 20/2:1 abmat/2:1 rr

January 30, 2019

3/4 Body-weight back-squat ladder
Rest 5 minutes
1/2 body-weight push-press ladder
Rest 5 minutes
body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. 

January 29, 2019

4 rounds for time of:
35 squats

30 back extensions
20 push-ups 

Scale: 25/20/15, 3 rounds 

January 27, 2019

Complete as many rounds as possible in 20 minutes of:
45/65/95-lb. thrusters, 5 reps
45/65/95-lb. hang power cleans, 7 reps
45/65/95-lb. sumo deadlift high-pulls, 10 reps 

Scale: pvc or 30 lbs

January 27, 2019

Open gym

6:30-9 am

January 26, 2019

10 sprints for time:
Run 100 meters

Rest as needed between efforts. 

Score is best & worst times. 

Scale: 7 rounds, run equivalent 

January 25, 2019

10 rounds for time of:
2 weighted pull-ups, 45 lb.
3 strict pull-ups
5 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. 

Scale: assisted strict pull-ups 60 reps

January 24, 2019

3 rounds for time of:
25 sit-ups
75/145-lb. clean and jerks, 5 reps 

Scale: weight, pc/push press

January 23, 2019

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. 

January 22, 2019

Snatch balance 

1-1-1-1-1-1-1 

Scale: work on Burgener warm up

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