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Workout of the day – Tuesday

A) Every 2 minutes, for 8 minutes (4 sets) of: Deadlift Set 1 – 8 reps @ 50% Set 2 – 6 reps @ 60% Set 3 – 4 reps @ 70% Set 4 – 2 reps @ 80% Then Every 90 seconds for 12 minutes (8 sets): Speed Deadlift x 3 reps @ 65% Reset the barbell every time on the floor, do not perform these touch and go. B) Every minute, on the minute, for 20 minutes: Minute 1 – 30 Double Unders + 12 Kettlebell/Dumbbell Swings Minute 2 – 15/10 Calorie Assault Bike

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Workout of the day – Monday

Five sets of: Back Squat x 4-6 reps @ 30X1 (3 second descent, 0 seconds in the bottom, X = come up as fast as possible, 1 second at the top) Rest 3 minutes between sets and use that time to work shoulder mobility In teams of two or three, alternating complete rounds, complete five rounds each for time of: 5 Power Cleans (155/105 lbs) 5 Thrusters (155/105 lbs) 10 Box Jump-Overs (24″/20″) 15 burpees

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Workout of the day – Thursday

Three sets of: Back Squat x 10 reps (start at 60%) Ring Rows x 12 reps Side Planks x 45 seconds each side In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 12 Thrusters (95/65) 7 pull ups

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