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Workout of the Day – Thursday

Pause Front Squat 5×3 *3 second pause at the bottom. Stay tight! “DT” 5 Rounds For Time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks Finish with 3x: 5 cat camels Lateral Box Step Ups x 5 each leg (slow eccentric) Squat Press Outs: x 10 @ light weight using KB, DB or Plate Groiners: x 10

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Workout of the Day – Wednesday

5x 3 push press *Start at 70% of 1RM Push Press Superset with cossack squats (DB or KB in hands) 8 each leg EMOM 12 1- Max double unders 2- Max OH Lunges 75/55 3- Max Wallballs 4- Rest Finish with 3 Rounds Tuck Up: x 15 L Hang: 10 seconds Good Morning: x 10 @ moderate weight Samson Stretch: 20 seconds each leg

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Workout of the Day – Tuesday

5x (3 Hang Power Clean + 2 Front Squat + 1 Jerk) *Stay in the 70-80% range Superset with 5x (3-5 Strict Chest to Bar + 1 Negative Pullup) Helen 3 rounds For Time: 400m Run 21 kettlelebell swingd  12 pull-ups  Finish with 3 Rounds Thoracic Extension Rotation: x 5 each arm https://vimeo.com/127208122 Yoga Push Up: x 5  https://vimeo.com/130766563 Squat Press Outs: x 5 @ light weight using KB, DB or Plate https://vimeo.com/155587996

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Workout of the Day – Friday

Power clean - work to a heavy triple Superset with heavy DB bench press, sets of 8 Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 3 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 10 Burpee broad jumps 10 single arm DB squat clean and jerk (5 each side) Rest exactly 3 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 1 rope climb 10 front squats (95/65 lbs)

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