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Workout of the Day – Friday

Deadlift 3-3-3-3-3 (start at 50-65% and build to a heavy, not Max) In teams of 3, complete as many rounds and reps as possible in 25 minutes of: 60 Synchronized Pull ups followed by as many rounds as possible of: Partner 1: 8 push ups + 10 Goblet Squats + 13 Sit-Ups Partner 2: Prone Plank Hold Partner 3: Rest Continue to rotate through the stations until time is called.

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Workout of the Day – Thursday

Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 83% (allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) Rest, and then… One set of: Back Squat x the same

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Workout of the Day – Wednesday

Gymnastics skill work: Every minute , on the minute, for 5 minutes (5 sets) of: Wall-Facing Handstand Marching x 20 reps Immediately followed by. . . Every minute, on the minute, for 5 minutes (5 sets) of: Back-To-Wall Handstand Marching x 20 reps Immediately followed by. . . Every two minutes, for 6 minutes (3 sets) complete: Wall Climb x 2 reps Can scale all of those to a box for beginners Three sets for times of: 400 Meter Run 14 overhead lunges (plate) 20 Wallball  30 KB/DB Swings Rest 1 minute

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Workout of the Day – Friday

A) 15 minutes to work up to a HEAVY Snatch B) As a team of 2, For Total Reps: AMRAP 2 Athlete 1 – Clean and Jerks 155/105 Athlete 2 – Burpees Over Bar Rest 1 Minute AMRAP 2 Athlete 1 – Burpees Over Bar Athlete 2 – Clean and Jerks Rest 1 Minute AMRAP 3 Athlete 1 – Wallballs Athlete 2 – KB Swings Rest 1 Minute AMRAP 3 Athlete 1 – KB Swings Athlete 2 – Wallballs Rest 1 Minute AMRAP 2 Athlete 1 – Dumbbell thrusters Athlete 2 – V ups Rest 1 Minute AMRAP 2 Athlete

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Workout of the Day – Thursday

A1) Pause OH Squat 5×4 *3 second pause in the bottom of each rep *Start at 50-60% and work up only if you can A2) DB Strict Press 5×8 (seated or standing) B) 4 Rounds of 3:00 on/1:00 off 10 box jumps 10 single arm db snatch alternating (heavy) Max hand release push ups

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