Friday 12/27/19
STRENGTH 5-5-5 Front Squat* *Set 1 - 30-40% x 5 Set 2 - 40-50% x 5 Set 3 - 50-60% x 5 WORKOUT FOR TIME 21-15-9 Thruster (95/65)|(65/45)(45/35) Burpees to Target (6") -9:00 Hard Cap OPTIONAL COOL DOWN FOR RECOVERY 2:00 Calm Nasal Breathing 4:00 Flow Stretching 2:00...
Thursday 12/26/19
EXTENDED WARM-UP 3-3-3 Power Snatch* -Rest as Needed b/t Sets- *Immediately after each set perform 20 Unbroken Double Unders. WORKOUT AMRAP x 15 MINUTES 3-2-1 Power Snatch* 10/8 Cal Bike 20 Unbroken Double Unders or 40 Unbroken Single Unders *Minutes 0-5... 3 reps @...
Wednesday 12/25/19
“BARBARA" 5 SETS* 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats -Rest 3:00 b/t Sets- L3: (Banded Pull-ups)(Knee Push-ups) L2: (Ring Rows)(Box Push-ups) RECOVERY OPTION Sets 1,3 & 5 - Barbara @ Smooth Pace Sets 2 & 4 - Row or Bike 5:00 for Cals COOL DOWN FOR...
Holiday Hours
Monday 12/23/19
STRENGTH 5-5-5 Push Press* *Set 1 - 30-40% x 5 Set 2 - 40-50% x 5 Set 3 - 50-60% x 5 WORKOUT 3 SETS 500m Row 400m Run -Rest 2:00 b/t Sets SCALING Row/Run - 40/30 Cal Bike FINISHER 3 SETS 15 Tuck-Ups on Rower 30 Glute Bridge-Ups
Tuesday 12/24/19
"12 DAYS OF Christmas" FOR TIME* Day 1 - 100m Run Day 2 - Power Clean (185/125)|(135/95)(115/75) Day 3 - Burpees to a Plate Day 4 - DB Push Press (50/35)|(35/20)(20/10) Day 5 - Toes to Bar Day 6 - Hand Release Push-ups Day 7 - Plate Ground to OH (45/35)|(35/25)(25/15)...
Sunday 12/22/19
SKILL 5 SETS* 2/2 Single Arm KB Russian Swing 2/2 Single Arm KB Clean 2/2 Single Arm KB Snatch -Rest as Needed b/t Sets- *Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist. WORKOUT FOR TIME 150...
Saturday 12/21/19
PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 17 MINUTES* P1 Completes... 6 Toe to Bar 5 Power Snatch (95/65)|(65/45) 4 Overhead Squat 100m Sprint or 50 Mountain Climbers** P2 Completes... Max Meters on Rower *P1 completes a full round of the work while P2 rows for max...
Friday 12/20/19
EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK... Build to "Heavier" Single Squat Clean and Jerk* WORKOUT "CALIFORNIA LOVE" FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 burpees after every 5 reps of C&J (6 rounds of 5+5). Workout ends...
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