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Workout of the day – Friday

A) Four sets of: Strict Press x 4-6 reps Rest 20 seconds Push-Ups x Max reps @ 1010 (set is over if you break tempo) B) Four rounds for time of: 25 Kettlebell or Dumbbell Swings 50 Double-Unders (sub 150 singles) C) Finish with 3 rounds of 20 V ups 20 straight leg sit ups

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Workout of the day – Thursday

Every two minutes, for 16 minutes (8 sets): Pause Front Squat (3 seconds in bottom) x 3 Go as heavy as you can. Six rounds for total time of: Run 200m 10 Thrusters (95/65 lbs) 10 unbroken Strict Chest-to-Bar Pull-Ups (use band or sub 15 ring rows to get unbroken reps) Rest 60 seconds Finish with 3 minutes accumulated in a plank hold

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Workout of the day – Wednesday

A) Every 2 minutes, for 16 minutes (8 sets): Push Jerk x 1 rep Build to today’s heavy push jerk. B) Every minute, on the minute, for 21 minutes (7 sets): Minute 1 – 20 Alternating Single-Arm Snatches (DB or KB) Minute 2 – 10 Walking Lunges with front rack barbell (95/65) Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

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Workout of the day – Tuesday

Every minute, on the minute, for 10 Minutes: Back Squat x 1 rep @ 3111 tempo (3s down, 1s at bottom, 1s up, 1s at top) Perform all sets @ 80%+ of 1-RM Back Squat. Three Rounds of: Deadlift x 10-12 reps @ 65-70% Rest 60 seconds Max Rep Wall Ball Shots in one continuous set Rest 60 seconds Three sets of: Barbell Biceps Curls x 8 reps Weighted Hollow Hold (plate on chest) x 45 seconds

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Workout of the day – Friday

Four sets of: Bulgarian Split Squat x 6-8 reps each leg (3 second descent on each rep) Push ups x 30/20 Rest 2 minutes Partner teams: Partner 1 max assault bike cals while partner 2 does 2 rounds of DT (12 deadlifts, 9 HPC, 6 Push jerk). Both Rest 2 minutes, then switch. Complete 3 rounds.

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