(707) 787-7171

Workout of the Day – Thursday

Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 2-4 reps Complete as many rounds and reps as possible in 12 minutes of: 10 Single leg Deadlifts (use DB KB or Barbell) 10 Alternating One-Arm Dumbbell Snatches 10 Box Jump OVERS (scale height)

Read More

Workout of the Day – Wednesday

Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps  (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Single-Arm Bent over Dumbbell Row x 6-8 reps each arm (heavy) Complete as many rounds and reps as possible in 8 minutes of: 10 Jerks (115/85 lbs) 15 Toes to Bar 50 Double-Unders

Read More

Workout of the Day – Tuesday

Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips (sub box dips or tricep push ups) In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (24/16 kg) 15 Wall Ball Shots (20/14 lbs)

Read More

Workout of the Day – Monday

Take 20 minutes to build to a new 1-RM Front Squat Practice Hollow Body beat swings (hollow/arch) on pull up bars in between Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over the Barbell

Read More

Workout of the Day – Friday

Power Snatch 1-1-1-1-1 Partners alternate complete rounds for each amrap: 8 min amrap 8 Deadlifts (225/155 lbs) 8 Chest-to-Bar Pull-Ups Rest 2 minutes, and then… 8 min amrap 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips Rest 2 minutes, and then… 8 min amrap 8 Ground to Overhead (135/95 lbs) 8 Toes to Bar

Read More