(707) 787-7171

Workout of the day – Thursday

A) EMOM for 12 min 7 wall balls + 7 burpees x 3 min 8/8 x 3 min 9/9 x 3 min 10/10 x 3 min 5 min rest Emom for 10 min 1 min on/ 1 min off Single arm DB thruster 50/35 Goal is 20 reps B) Close Grip bench (4 count down) 5 x 10

Read More

Workout of the day – Wednesday

A) Option 1 Every 2 min for 20 min Clean pull + hang clean *build Option 2 Every 2 min for 20 min (5 sets each) Station 1: Romanian deadlift x 8 Station 2: Goblet squats x 8 + 100ft bottoms up KB carry - 50ft each arm. B) In teams of 2 complete as many rounds and reps in 12 min 8 power cleans 135/95 12 reverse lunges 135/95 12 Box jumps Each partner completes one movement then next partner goes. Power cleans / power cleans, lunges/lunges and so on.

Read More

Workout of the day – Tuesday

Option 1: Every 10 min for 40 min 50/40 calories on the bike 9 toes to bar 12 bar facing burpees 15 deadlifts 225/155 * note times Option 2: Every 10 min for 40 min 50/40 calories on the assault bike 9 strict knees to elbow 12 strict pull-ups 15 deadlifts 225/155

Read More

Workout of the day – Monday

A) 1 1/4 Back Squat 5 x 7 @55% + of 1RM Back squat 3 super sets Bulgarian split squats x 8 each leg Broad jump x 5 B) For Time 400 meter run 40 kB swings (53/35) 40 single arm kB thrusters (20 each) 40 single arm kB swings (20 each) 400 meter run *challenge of the day will be running with your KB.

Read More

Workout of the day – Thursday

Option 1: A) Every 2 min for 20 min (10sets) Hang snatch + snatch + 2 overhead squats Option 2: A) Every 2 min for 20 min (5 sets each) Station 1 - Tempo OHS x 4 (3 count down, 3 count up) Station 2 - 20 V-ups + 40 Dubs B) in teams of 2, accumulate as many reps as possible in 10 min of Front squats (115/75) *if you're up for the challenge, go with a heavier weight.

Read More