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...

July Sit Up Challenge

Day 24 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 23, 2019 Tuesday

*options for Gymnastics pull... 5-10 ring rows 5-10 Strict Pull ups 5-15 Kipping pull ups 1-2 Legless rope climbs 2-3 rope climbs Kettlebells - your choice - but heavy!

July Sit Up Challenge

Day 23 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 22, 2019 Monday

95/65 barbell weight will be a good modification for some.

Beach Body Abs - Finisher

Not for time. Cool down.

July Sit Up Challenge

Day 22 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 21, 2019 Sunday

July Sit Up Challenge

Day 21 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 20, 2019 Saturday

Partner WOD

One partner works while the other partner Bike Ergs 400m with Damper set at 0. Scaled Options: 95/65 Smaller Box Jumps 15/10 Plate Burpees Elevated Split Squats or Back Lunges Jumping Bar Muscle ups or Burpee Pull Ups

July Sit Up Challenge

Day 20 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 19, 2019 Friday

**Odd min to practice HSPU **Even to build up to weight for WOD. 3-5 reps