Saturday 4-30-16

15 min to establish a 1RM

Hang Squat Clean + Front Squat + Split Jerk

Rest 1 Min

Then…

For Time

Run 1 Mile

Javi, The 2016 California Regionals are only 13 Days away! These guys have put their heart and sole into training and we are so excited to head down to Del Mar and cheer them on!! 

Friday 4-29-16

3 Rounds

15  Pull Ups

15 Ground 2 Overhead (95#/65#)

Rest 1 min

3 Rounds

10 CTB pull ups  

10 Ground 2 Overhead (115#/85#)

Rest 1 Min

3 Rounds

5 Bar Muscle Ups

5 Ground 2 Overhead (135#/95#)

Synchronized Wall Balls during our FNL event. 

Thursday 4-28-16

For Time

300 Wall Balls (20#/14#)

Daniel and Reed. 

Wednesday 4-27-16

For Time

10 Muscle ups

20 Clean & Jerks (135#/95#)

30 Box Jump Overs (30"/24")

FNL Event

Tuesday 4-26-16

“Lumberjack 20”

20 DL (275#/185#)

400 M Run

20 KBS (70#/53#)

400 M Run

20 OHS (115#/85#)

400 M Run

20 Burpees

400 M Run

20 CTB Pull ups

400 M Run

20 Box Jumps (24”/20”)

400 M Run

20 DB Hang Squat Cleans (45#/30#)

400 M Run

McKenna and K.O.

Monday 4-25-16

EMOM 20 MIN

MIN 1 & 2: 1 PC + 2 FS + 3 PJ (225#/155#)

MIN 3: 10 Burpees over the bar

Min 4 & 5: 1 PC + 2 FS + 3 PJ

MIN 6: 200 M Sprint

MIN 7 & 8: 1 PC + 2 FS + 3 PJ

MIN 9: 10 Burpees over the bar

MIN 10 & 11: 1 PC + 2 FS + 3 PJ

MIN 12: 200 M Sprint

MIN 13 & 14: 1 PC + 2 FS + 3 PJ

MIN 15: 10 Burpees over the bar

MIN 16 & 17: 1 PC + 2 FS + 3 PJ

MIN 18: 200 M Sprint

MIN 19 & 20: 1 PC + 2 FS + 3 PJ

Saturday 4-23-16

AMRAP 12 MIN

60 Double Unders 

5 Ring Push Ups

10 ALT DB Power Snatches (75#/55#)

Next Saturday is our nutrition seminar. We are excited to take participants through the what, why, and how of weight gain and weight loss.  Excited to see everyone! Please bring a pen and paper to take notes :)