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Workout of the day – Tuesday

A) 12 min to establish a 3rm strict press Then Amrap In 6 min of Push Press at 3rm strict press B) Emom for 12 min of Minute 1 - Ring dips x 12 Minute 2 - Chest to bar pull-ups x 9 Minute 3 - Strict handstand ups x 6 *increase rep range if needed C) For time 50 burpees

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Workout of the day – Monday

A) Take 20 min to build to a heavy Hang clean and Jerk B) For Time 200 meter run before each set 21-15-9 Thruster 95/65 Then 15-12-9 Calories on the Assault bike Hang squat clean 95/65 Then 12-9-6 Burpees over the bar Overhead squat 95/65

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Workout of the day – Thursday

A) Build to Heavy single 2 Front squats + 1 Thrustet + 1 Jetk B) I.W.T. (Interval weight training) 3 rounds for max calories of 15 Deadlifts 225/155 90 seconds on the assault bike Rest 2 min between rounds -----Rest 5 min after the last round then----- 3 rounds for max reps of Weighted reverse lunges x 12 (6 each) 155/105 90 seconds of burpee pull-ups Rest 2 min between rounds

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Workout of the day – Wednesday

5 min amrap 800 meter run, max burpees 2 min rest 5 min amrap 800 meter run, max wall balls 2 min rest 5 min amrap 800 meter run, T2B 2 min rest 5 min amrap 800 meter run, max box jump Rest 4 min 15 min to establish a 1RM power clean

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