strength/punishment

sometimes gary just needs to dance it out...

happy days in the black...

a goal set for the middle of the winter (when his back would probably be healed).

grinding...

happy?

shut it out.

ryan/cody

warm up: 10:00

x10 squat

x10 lunges

x5 wall squat

3 rounds

3x10 @ 45/45

9 @ 50/65

8 @ 55/85

7 @ 65/95

6 @ 70/115

5 @ 75/135

4 @ 85/155

3 @ 90/185

2 @ 95/205

1 @ 100/225

(ryan climbed back up the ladder)

pullup ladder 1-6

4 rounds

RYAN: 2,000 METER ROW FOR TIME!!!

6:58 YAHOO! KILLING GOALS!

RYAN EARNED HIS BLACK T-SHIRT TODAY (THE FIRST CLIENT TO EARN IT).

jake:

"just because you partied harder on saturday outside of the gym"

10:00 max calories on airdyne:

219 calories/310 watts

30# ball slams 2-20-2 (increments of 2)

burpees 1-10-1

34:50

gary/brad

warm up: 10:00

10 squats

10 shoulder dislocates

3 rounds

3x10 @ 85/65

9 @ 95/70

8 @ 115/85

7 @ 135/95

6 @ 155/115

5 @ 185/135

4 @ 205/155

3 @ 225/165

2 @ 235/185

1 @ 245/205

1 @ 275/235

1 @ 305/255

1 @ 325/285

pullup ladder 1-6

2 rounds