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Workout of the day – Monday

Four sets of: Deadlift x 5 reps Immediately followed by: Kettlebell Swings x 15 reps Work up in weight for both each set Rest as needed (not for time) - Four sets for times of: 400m Run/ 500m Row/ 30/20 cal Bike 7 Thrusters (155/105 lbs) 12 Burpees Over the Barbell Rest 2 minutes

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Workout of the day – Friday

A) Every 2 minutes, for 12 minutes (6 sets): Power Clean x 1 rep Build over the course of the 6 sets to today’s heavy. B) Option 1 Complete rounds of 9, 7 and 5 reps for time of: Power Clean (heavy) Ring Muscle-Up OR… Option 2 For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 25 Ring Dips 5 Power Cleans 20 Ring Dips

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Workout of the day – Wednesday

A) Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 3 reps @ 70% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-90% *Set 6 – 1 rep @ 90%+ *Set 7 – 1 rep @ 90%+ *Set 8 – 1 rep @ 90%+ B) Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Alternating Dumbbell Snatches (55/35 lbs) 10 Strict Handstand Push-Ups

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