FRIDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
HANG SNATCH
1-1-1-1-1

POWER SNATCH
1-1-1-1-1

SQUAT SNATCH
1-1-1-1-1

ATHLETE, PLEASE START AT 30% OF MAX AND WORK YOUR WAY UP TO 70%
30 MIN. CAP

STRENGTH W.O.D
60 DU'S OR 120 SU'S
10 ALTERNATING KETTLE BELL SNATCH #53 #35
10 PULL UPS OR KIPPING OR 3 BAR MUSCLE UPS
10 ALTERNATING KETTLE BELL SINGLE ARM PUSH PRESS #53 #35

4 ROUNDS FOR TIME: 15 Min. CAP.












 

THURSDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/ENDURACE
MAX CALORIE BIKE OR ROW
30 SEC. ON
30 SEC. OFF

10 ROUNDS = 10 Min. TOTAL TIME
TRY TO ACHIEVE AS MANY CALORIES IN 30 SECONDS TIME. YOU SHOULD HAVE THE SAME OR MORE AFTER EACH ROUND. THEN TALLY UP THE TOTAL CALS. BURNED AFTER 10 ROUNDS. GOOD LUCK!

STRENGTH/METCON
12 BOX JUMPS 24/20
9 STRICT DUMBELL PRESSES
6 KETTLE BELL BENT OVER ROW
3 PARALETTE SHOOT THROUGHS WITH PUSH UP
30 CALS. BIKE OR ROW

6 ROUNDS FOR TIME: 30 Min.


 

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
FRONT SQUAT
1-1-1-1-1-1-1-1

BACK SQUAT
1-1-1-1-1-1-1-1

Athlete, make sure to start at 50% and work your way up to 120% of your max.
25 Min. CAP

STRENGTH W.O.D
15 MIN. EMOM
1 BACK SQUAT #315(ELITE) #225(ELITE) #225(Rx) #195(Rx) (Scaled) #155 #135
15 KETTLE BELL SWINGS #53 #35

Athlete, has the option to make this workout more difficult by, adding a rep to your back squat for each EMOM round completed. I don't expect all athletes to accomplish this. Please scale accordingly, and be safe when working out. Good Luck!

FRIDAY'S WORKOUT OF THE DAY "HAPPY BIRTHDAY PILAR!!"

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WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
FRONT SQUAT
2-2-2-2-2-2

BACK SQUAT
2-2-2-2-2-2

ATHLETE START AT 35% AND WORK YOUR WAY UP TO 100% OF YOUR MAX.
25 MIN. CAP

HAPPY BIRTHDAY PILAR!!
"MAUNE"
5 DUMBBELL PUSH PRESS #65 #35
3 FRONT SQUAT #195(Rx) #155(Rx) (SCALED) #155 #125
5 DUMBBELL STRICT PRESSES
3 BACK SQUATS #195(Rx) #155(Rx) (SCALED) #155 #125
20 RUSSIAN KETTLE BELL TWIST
20 V-SIT UPS

5 ROUNDS FOR TIME: 20 Min. CAP

 

THURSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
PRACTICE SNATCH BALANCE
2-2-2-2-2-2
ATHLETE WILL START AT 20% AND WORK YOUR WAY UP TO 55% OF YOUR MAX.
20 MIN. CAP

STRENGTH/METCON
3 BEAR COMPLEX #95(Rx) #65(Rx)
3 ROUNDS OF "CINDY"
20 CALS. ROW OR BIKE

6 ROUNDS FOR TIME: 35 Min. CAP

BEAR COMPLEX DESIGN:
-POWER CLEAN
-FRONT SQUAT
-PUSH PRESS
-BACK SQUAT
-PUSH PRESS


 

WEDNESDAY'S WORKOUT OF THE DAY

ATTENTION MEMBERS! THERE WILL NOT BE ANY CLASSES TODAY. UNFORTUNATELY PG&E HAS THE ENTIRE GRID BLOCK WITHOUT POWER TILL 9PM TONIGHT. WE WILL RESUME THURSDAY 11/9. AGAIN I APOLOGIZE FOR THE INCONVENIENCE, AND SUCH THE SHORT NOTICE. 

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
PRACTICE PUSH JERKS
2-2-2-2-2

PRACTICE BEHIND THE NECK JERK
2-2-2-2-2

ATHLETE WILL START AT 30% AND INCREASE TO 65% OF MAX
20 MIN. CAP

STRENGTH W.O.D
4 PUSH JERKS #155(Rx) #115(Rx) (Scaled) #115 #105
8 PARALETTE SHOOT THROUGHS WITH DIP
12 MEDBALL CLEANS #30 #20

5 ROUNDS FOR TIME: 20 MIN. CAP

 

TUESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
HIGH BOX SNATCH
2-2-2-2-2-2
Start at 30% and work your way up to 70% of your max.
20 Min. CAP

Snatch box work (Snatching from the box) means that the plates of the bar rest on blocks that vary in height to provide a dead stop from which to execute the lift from. Typically, this is just above the knee and around the mid-thigh area. This is done to focus on improving a certain part of the pull or the receiving portion of the snatch and is crucial, I believe, in developing and continuing to improve the second pull. Members, please be careful and practice form and technique.

STRENGTH/METCON
1 SNATCH COMPLEX #95(Rx) #65(Rx) (Scaled) #75 #55
5 BURPEES OVER BARBELL
10 TOES TO BAR
15 KB SWINGS #53 #35
20 CALS. ROW OR BIKE OR RUN 200M

25 Min. AMRAP
SNATCH COMPLEX DESIGN
HANG SNATCH + POWER SNATCH + 2 OVER HEAD SQUATS

MONDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
SQUAT CLEANS
2-2-2-2-2-2-2-2
PRACTICE TECHNIQUE AND FORM.
START AT 40% AND WORK YOUR WAY UP TO 95% OF YOUR MAX.
25 MIN. CAP

STRENGTH W.O.D
1 SQUAT CLEAN #225(ELITE) #175(ELITE) #175(Rx) #155(Rx) (Scaled) #135 #115
2 STRICT PULL UP OR 1 BAR MUSCLE UP
3 H.S.P.U

10 ROUNDS FOR TIME: 15 MIN. CAP

COOLDOWN
10 CALS. ROW OR BIKE
1 MIN. PLANK HOLD

3 ROUNDS

ATTENTION MEMBERS, THERE WILL NO LONGER BE 5PM. CLASSES STARTING NOV. 6TH. 2017. IF YOU HAVE ANY QUESTIONS, PLEASE FEEL FREE TO REACH AND CONTACT ME. THANK YOU!

 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
HANG CLEAN
3-3-3-3-3

POWER CLEAN
3-3-3-3-3

20 Min. CAP
Athlete, start at 30% of max, then work your way up to 80%.

"OLY vs TRX"

10 POWER CLEANS #135(Rx) #115(Rx) #95 #65
15 TRX PRONE SWINGS
15 TRX DOUBLE DECKERS
15 CALS. ROW OR BIKE

10 SQUAT CLEANS 135(Rx) #115(Rx) #95 #65
15 TRX KNEE TUCKS
15 TRX PIKES
15 CALS. ROW OR BIKE

10 POWER SNATCHES 135(Rx) #115(Rx) #95 #65
15 TRX TRIPLE DECKERS
15 TRX PRONE SWINGS
15 CALS. ROW OR BIKE

10 SQUAT SNATCHES 135(Rx) #115(Rx) #95 #65
15 PIKES
15 KNEE TUCKS
15 CALS. ROW OR BIKE

FOR TIME: 25 Min. CAP


 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
DEADLIFTS
4-4-3-3-2-2-1-1

20 MIN. CAP
ATHLETE, START AT 50% OF YOUR MAX, AND PROGRESS UP TO 100% OF YOUR MAX. PLEASE PRACTICE GREAT FORM AND TECHNIQUE.

STRENGTH W.O.D
2 DEADLIFTS #315(ELITE) #215(ELITE) #225(Rx) #195(Rx) (Scaled) #155 #115
8 BOX JUMPS 24/20
12 RING OR MATADOR DIPS
30 TU'S OR 60 DU'S OR 120 SU'S

4 ROUNDS FOR TIME: 20 Min. CAP

 

WEDENSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
MAX FRONT SQUATS
5-5-4-4-3-3-2-2-1-1
ATHLETES, PLEASE START AT 40% OF YOUR MAX, AND WORK YOUR WAY UP TO 120% IF POSSIBLE WITH GREAT FORM.

25 MIN. CAP

STRENGTH W.O.D
2 FRONT SQUAT #225(ELITE) #205(ELITE) #175(RX) #135(RX) (SCALED) #135 #115
4 BURPEES WITH HAND RELEASE PUSH UP
6 PARALETTE SHOOT THROUGHS

10 ROUNDS FOR TIME: 20 MIN. CAP

 

TUESDAY'S WORKOUT OF THE DAY

IMG_6438.JPG

WARM UP
Dynamic Stretching
PVC Stretching

HAPPY HALLOWEEN MEMBERS!
ALSO BE READY TO SEE WHO HAS THE BEST COSTUME TODAY! PRIZES WILL BE AWARDED!

HALLOWEEN W.O.D
31 HELLISH (HANDSTAND PUSH UPS)
31 JACK-O-LANTERN SWINGS #53 #35
400M PUMPKIN CARRY RUN W/MEDBALL
31 BEHEADED SQUATS (OH SQUATS) #75 #55
31 PULLING TEETH (PULL UPS)
400M PUMPKIN CARRY RUN W/MEDBALL
31 GOBLIN SQUATS (GOBLET SQUATS) #53 #35
31 VAMPIRE V-UPS
400M PUMPKIN CARRY RUN W/MEDBALL
31 WICKED WALL BALLS #20 #14
31 WALKING DEAD (DEADLIFTS) #75 #65

FOR TIME: 35 MIN. CAP

 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
SNATCH GRIP OR 4
" DEFICIT DEADLIFT
4 REPS. @ 50%
4 REPS. @ 60%
3 REPS. @ 70%
3 REPS. @ 80%
2 REPS. @ 90%
2 REPS. @ 100%
1 REP. @ 110%
1 REP. @ 120%

25 MIN. CAP

STRENGTH W.O.D
15-10-5
SNATCH GRIP OR REGULAR DEADLIFT #315(ELITE) #215(ELITE) #225(Rx) #175(Rx)
THRUSTERS #135(Rx) #115(Rx) (Scaled) #95 #65
HAND RELEASE PUSH UPS

20 Min. CAP
Athlete will need two bars to perform this workout. Good luck
!

COOLDOWN
30 CALS. ROW OR BIKE OR RUN 400m