August 07, 2019 Wednesday

After this extended warm up we'll go over some HSPU technique & progression work

Barbell Class - Clean & Jerk to 100% Strength

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. I NDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch


August 06, 2019 Tuesday

20x1

Heavy but doable, next week we'll establish a new 1RM 80-90% 2 min rest between

Take bars from the ground, from the rack only as needed. Back squats should be a weight you can do unbroken. Today RX is unbroken DUs, modify to broken up sets of DUs. Further modify to :30 of DU attempts instead of Single Unders. 5-6 rounds is expected, 8+ for those ninjas


August 05, 2019 Monday

Partner WOD Monday!

Switch every 250m on the row & split other work anyway. 33 min cap


August 03, 2019 Saturday

Bring Your Friend/Family Partner WOD

One bikes 30/20 cals while other holds their sandbag or medball at the waist than switch. Both are biking 30/20 each. Then split the 30 SB Cleans up anyway. Then one does 30 AbMat SitUps while other holds their sandbag or medball at the waist then switch. Both are doing 30 situps.


August 02, 2019 Friday

In 10 minutes, find today's heavy set of 3 It should be heavier than today's workout weight

Begin w/ a 400m run buy-in 18 min cap


August 01, 2019 Thursday

Every 9 Min X 3

Every 9 minutes for 27 minutes Score is total DUs added together in the 3 rounds.


July 31, 2019 Wednesday

Deload Week

Today work up to a moderate/heavy 1, work up as you would if you were going for a 1RM but we are aiming for NO MISSES today. Not going for a 1RM yet Rest at least 2 mins between sets

Speed Demon

DB across the chest in the front rack position w/ elbows up. Try to go unbroken on all reps & sprint to the end! How many can go sub 5 min? 8 min cap

Barbell Class- 1 RM Snatch & 1RM C&J

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch

July Sit Up Challenge

Day 31 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 30, 2019 Tuesday

Modify RopeClimbs to 5 strict PullUps or 5 SingleArm RingRows each arm

July Sit Up Challenge

Day 30 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 29, 2019 Monday

Hero WOD HUGHES

Brian Hughes was the Captain of the Arrowhead Interagency Hotshot crew out of Sequoia-Kings National Park. Brian was killed on 7/29/18 during operation battling the Ferguson Fire near Yosemite. Brian was 33 years old. GONE BUT NEVER FORGOTTEN

July Sit Up Challenge

Day 29 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 28, 2019 Sunday

July Sit Up Challenge

Day 28 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 27, 2019 Saturday

Partner WOD Part 1

In teams of 2, partners alternate 200m runs. One works while one rest. 1:30 rest then next.

Partner WOD Part 2

Immediately after 1:30 of rest go right into this wod. Partner A completes one FULL round 4/8/16 then Partner B goes.

July Sit Up Challenge

Day 27 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 26, 2019 Friday

The Cali Bear

*Beginners should modify weight to a moderate load and perform 2-3 reps on the min, resting as needed to ensure proper mechanics. Good weight modification for some is 155/105.

July Sit Up Challenge

Day 26 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 25, 2019 Thursday

Skill Training

3-5 reps on BJ. *Suggested height is 36". L-Hang is a long as you can in that minute without knees or legs dropping. L-hold is on pull-up bar.

July Sit Up Challenge

Day 25 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 24, 2019 Wednesday

5X3 20x1 Tempo BS

Two seconds down, explode up, reset. Week 4 of Squat cycle. Heavier than previous week's 5X3. Weight is 70-80% 1 RM.

65/45 is a good weight modification for some.

Barbell Class - Hang Snatch & Shoulder Press 80%

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch You will have extra time at the end to work on any extra barbell work that you like. Bench Press, Deadlifts, etc...