(707) 787-7171

Workout of the day – Tuesday

Strict pull up 1-1-1-1-1 (go for a weighted max) If you don’t have pull ups, do 5-5-5-5 banded Superset with 3-5 wall walks or 15-20ft HS walk 5 Minute AMRAP 6 Strict Press 75/55 6 Bar Facing Burpees Rest 2 Minutes 6 Minute AMRAP 8 Push Press 95/65 6 Bar Facing Burpees Rest 3 Minutes 7 Minute AMRAP 10 Push Jerk 115/75 6 Bar Facing Burpees Scale weight as needed 

Read More

Workout of the Day – Monday

Power clean 3-3-3-2-2-2 Superset with 5-7 strict dips (add weight for advanced) 10 Rounds For Time (5 Each) 15 Toes to Bar 12 Power Cleans 135/95 9 Front Squats 135/95 *Alternate full rounds with your partner Scaled: 15 Knee tucks or 8 TTB, 95/65 Beginner: 25 Situps, 10 Power Cleans, 8 Front Squats

Read More

Workout of the Day – Friday

Every 90s, for 15 minutes (10 sets): Back squat x 1 rep Build from approximately 70% to today’s heavy single. For time: 10 Rope Climbs (or 40 strict pull ups) 50 Thrusters (95/65 lbs) 150 Double Unders *Time Cap = 10 minutes Rest until the running clock reaches 15:00, and then… Three rounds for time of: 15 Burpees 15 DB or KB swings 15 step ups on each leg

Read More