One of my favorite pics with Mr. and Mrs. Decker! 🙂 Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 4 55 Bar-Facing-Burpees 34 Overhead Squats* 21 Ring Muscle-ups For Time (20-minute cap) *Ages 54 and below: (95/65) Ages 55-59: (75/55) Ages 60+: (65/45) Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash –...Read More
When you are strategizing at a comp, you HAVE to pause for a selfie! Strength: Power Clean to 5-rep max Front Squat For max load Conditioning: 15 Calories Rowed 12 GHD Sit-ups 9 Chest-2-Bar Pull-ups 6 Wall Climbs 4 rounds for time Mobility: Olympic Wall Squat – 2:00 Overhead Distraction...Read More
Celebrating the union of Jana “Janimal” Scavona and Doug Decker! Here’s to many happy years to come! Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups* 100 Sit-ups …then… Row 1000m For Time *You may substitute 70 Burpees Strength: Hang Squat Snatch...Read More
Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block....Read More
Fun with friends! Celebrating the upcoming union of Jana and Doug! Skill/Speed: Perform 4 rounds, 30 seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups Conditioning: Complete as many rounds and reps as possible in 7...Read More
Summer is almost upon us. Make sure we are hydrating well throughout the day, everyday. Strength: Snatch Grip Deadlifts 4-4-4-4-4 For max load Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run For Time...Read More
