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Workout of The Day – Tuesday

Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps @ 60-70% Complete rounds of 21, 15 and 9 reps for time of: KB swings (32/24 kg) Push-Ups Pull-Ups After every round, complete 120ft of bear crawls or broad jumps

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Workout of The Day – Monday

Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit/Tuck sit Hold x 30 seconds Minutes 5-6 & 11-12: Handstand walk x 30 ft Four rounds for time of: 14 single arm Dumbbell overhead walking lunges (7 ea leg) (55/35 lbs) 14 Toes to bar 14 Power Snatch + OHS (perform 1 power snatch + 1 OHS = 1 rep x 14) (95/65)

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Workout of The Day – Thursday

1 thruster + 1 jerk * build do to a heavy single in 7 sets With a running clock 0:00 amrap 12: 25 tuck ups 10 snatches 135/95 scale 95/65 At 15:00 amrap 6: 10 squat cleans 135/95 scale 95/65 10 ring dips scale - box dips

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Workout of The Day – Wednesday

3 X 20 heavy reverse lunges, back rack (10 each leg) You choose weight Super-set with 7 - 10 strict pull ups or ring rows 7 Rounds for Time 7 DB/KB snatches each arm 50 ft bear crawl 7 up-downs (squat, roll back into candlestick, roll back up into squat and stand) 50 ft bear crawl 7 burpees

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