Friday 6.30.17

Hang Clean (Above Knee) 2-2-2, 3x2

 

2 Rounds For Time:

75 Wall Ball 20/14#

25 Clean & Jerk 115/75#

Thursday 6.29.17

Thursday

Make Up Day

Optional WOD:

EMOM 12, alternating

3/2 Strict Muscle Ups (Scale to muscle up negative)

5 Strict Toes to Bar

Wednesday 6.28.17

For Time:

63-45-27

Double Under

Alternate With

21-15-9

Deadlift 225#/155#

Tuesday 6.27.17

4 Rounds

30 Pushups

20 Front Squat 115/75#

20 Push Press 115/75#

30 Knees to Elbow

Monday 6.26.17

Pause Front Squat 5-5-5-5-5

“Jackie”

Row 1000m

50 Thrusters 45#

30 Pull Ups

Announcements:
Bring a Friend THIS WEDNESDAY! June 28th
July 15 - Grand Opening Party!
July 22 - Beach Day @ Manhattan Beach 2PM

Saturday 6.24.17

Saturday 6.24.17

9AM

Push Press + Push Jerk + Split Jerk 5x(3+1+1)

 

Row or Bike

5x Paused Back Squat @ 50% 1RM

4:00 for calories

5x Paused Back Squat @ 50% 1RM

2:00 for calories

5x Paused Back Squat @ 50% 1RM

1:00 for calories

5x Paused Back Squat @ 50% 1RM

then:

EMOM 10

0:10 Sprint Row or Bike (note peak wattage)

 

10:30AM Mobility

 

11AM Comp Training

Thursday 6.22.17

Thursday 6.22.17

USE THIS TIME:

  • TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);

  • TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);

  • FOR STRENGTH TRAINING;

  • FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;

  • OR ALL OF THE ABOVE

 

Optional WOD

8 Rounds For Time:

3/2 Strict Muscle Ups (Scale to muscle up negative)

6 Toes to Bar

Alpha

Clean Pull + Clean + Hang Clean (below knee) + hang clean (above knee)

Wednesday 6.21.17

Wednesday 6.21.17

Farmers Walk 400m for time

 

@ 0:00

150 Double Unders

30 Dumbbell Snatch, 50#/35#, alternating

1:00 Rest/Transition

@ 7:00

4 Rounds For Time:

12 Box Jump Overs, 30"/24"

12 DB Thrusters, 35#/20#

 

Alpha

Ring Row 4x8-10 @ X131 Tempo

DB Lateral Raise 4x8-10/side

Tuesday 6.20.17

Tuesday 6.20.17

Paused Front Squat 5-5-5-5-5

 

AMRAP 8

3 Weighted Pull Up (Heaviest possible)

10 Burpees

 

Alpha

Run 5k. During this 5k complete 100 pull ups & 200 squats.

Monday 6.19.17

Accumulate 30 Strict Deficit HSPU

For Time:

21-15-9

Hang Squat Clean 50/35#

15-12-9

HSPU