OPENING HOURS : DAILY 5AM - 9PM
Saturday
Strength
6 Rounds Every Minute on The Minute
Minute 1: 8 Single Arm Row
Minute 2: 8 Single Arm Row
Minute 3: 16 GHD Sit Ups
Barbell Row
6 x 8
Leg Lifts
6 x 10-15
Every 2:30 Minutes
Team Workout
120 Kettlebell Snatches
400 Meter Partner Carry
100 Single Arm Kettlebell Thrusters
400 Meter Medicine Ball Run
80 Jumping Pull Ups
400 Meter Partner Carry
60 Burpee Pull Ups
Strength
Supplemental Strength Incline Bench Press 3 x 10(After Flat Bench, Please Arrive 20 Minutes before class time)
Hero WOD “Griff”
800 Meter Run
400 Meter Backwards Run
800 Meter Run
400 Meter Backwards Run
Group Stretch Afterwards
Beginners
Superset
Superset
WOD
15 Minute AMRAP
10 Ring Rows
10 Sit Ups
10 Tire Jumps
Beast Mode
Strength
Superset
Superset
Supplemental Strength
High Row 5 x 7
Single Arm Row 5 x 7
WOD
3 Rounds
20 Pull Ups
30 Sit Ups
20 Box Jumps 24/20
9am CLASS ONLY on 4th of July please wear your RED, WHITE, AND BLUE.
Athletic (Beginner Fitness Level)
Strength
5 x 7 Back Squats
Workout of The Day
5 Rounds
12 Kettlebell Swings
12 Kettlebell Bottoms Up Press
400 Meter Run
Beast Mode (Intermediate, Advanced, Elite Fitness Level)
Strength
Superset
Superset
Supplemental Skill/Strength 10 Bar Muscle Ups (Not for Time) Try to string them together 15 Minutes to find your Deadlift 3 Rep Max after Back Squats
Workout of The Day
619 San Diego Personal Training Hero WOD “DT”
5 Rounds
12 Deadlifts 155/85 Level 2 135/75 Level 3 115/65
9 Hang Power Cleans
6 Push Jerks
Liiiiiiiizzzzzzzzzyyyyyyyyyyy!!!!!
Monday
619 is committed to making fitness easy for all levels. Our programming is modified for beginners to get to the next level efficiently and safely. Below you will see programming for beginners, intermediate, advanced, and elite levels of fitness.
Athletic Training (beginners)
Strength
5 x 7 Front Squats
Workout of the Day
5 Rounds
400 Meter Run
15 Overhead Squats with a Barbell or PVC Pipe
then
15 Minutes Stairmaster afterwards
Beast Mode (Intermediate, Advanced, or Elite Fitness Level)
Supplemental Power (Before Clean and Jerk) please arrive 30 minutes before class time to complete
5 x 1 Hang Snatch + 2 Overhead Squats
Every 2 Minutes
5 x 2 Snatch
Every 2 Minutes
Power
5 x 1 Hang Clean and Jerk
Every Minute on The Minute
5 x 1 Clean + 2 Front Squats +1 Jerk
Every 2 Minutes
619 San Diego Personal Training Benchmark WOD “Nancy”
5 Rounds for Time
400 Meter Run
15 Overhead Squats 95/65 Level 2 75/55 Level 3 65/45
Workout of The Day
5k for Time
Group Stretch Afterwards
Strength
Weighted Pull Ups
6 x 7
Every 3 Minutes
WOD 1
4 Rounds
400 Meter Run
15 GHD Sit Ups
Every 3 Minutes
Write your time down for your 400 meter run every round and find your average time for all 4 rounds. If you area a beginner please start your run every 3 minutes even if you have not finished your GHD Sit Ups.
WOD 2
Team WOD
Accumulate 3k on The Concept 2 Rower with your Partner
While 1 Partner is Rowing the other is doing double unders. Split up your row times however you like. Come up with a strategy with your partner. Write down your time and total double unders.
Supplemental Strength
Do this before your weighted pull ups today.
8 x 12 GHD Sit Ups
Every Minute on The Minute
Warm Up
400 Meter Jog
Hip Mobility
CK’s Barbell Warm Up for 3 Rep Working Sets
2-3 Sets
6-10 Reps
60-90 Seconds Rest Between Warm Up Sets
@ 60-70-80% of 1 Rep Max
Strength
Superset
Back Squat
10 x 3
Rope Climb
10 x 1
Every 3 Minutes
Workout of The Day
5 Rounds
9 Deadlifts 315/205 Level 2 255/175 Level 3 205/125
9 Box Jumps 30/24
Health Benefits of Spinach
– Choline and inositol are found in spinach. These substances help to prevent atherosclerosis or thickening and hardening of arteries.
– Spinach is full of flavonoid that functions as an antioxidant and an anti-cancer agent.
– There is an abundance of carotenoid in spinach that help fights cancer.
– Spinach is a rich source of Vitamins C and A and is also an anti-aging vegetable.
– Spinach is a good source of Vitamin K, which assists in the formation of the blood substance required for clotting of blood.
Garlic Sautéed Spinach
Ingredients
1 1/2 pounds baby spinach leaves
2 tablespoons good olive oil
2 tablespoons chopped garlic (6 cloves)
2 teaspoons kosher salt
3/4 teaspoon freshly ground black pepper
1 tablespoon unsalted butter
Lemon
Sea or kosher salt, optional
Directions
Rinse the spinach well in cold water to make sure it’s very clean. Spin it dry in a salad spinner, leaving just a little water clinging to the leaves.
In a very large pot or Dutch oven, heat the olive oil and sauté the garlic over medium heat for about 1 minute, but not until it’s browned. Add all the spinach, the salt, and pepper to the pot, toss it with the garlic and oil, cover the pot, and cook it for 2 minutes. Uncover the pot, turn the heat on high, and cook the spinach for another minute, stirring with a wooden spoon, until all the spinach is wilted. Using a slotted spoon, lift the spinach to a serving bowl and top with the butter, a squeeze of lemon, and a sprinkling of sea or kosher salt. Serve hot.
We are very excited for our HANDSTAND CLINIC on SATURDAY at 10am with Coach Anthony. All of our members are welcome.
Tuesday
Burgener Warm Up aka
Snatch Drills to Enhance Skills
1. Down and Finish (Speed through the middle)
2. Elbows High and Outside (Keep the Bar Close)
3. 1+2+Muscle Snatch (Strong Turnover)
4. Snatch Lands 2”,4”,6” (Footwork)
5. Snatch Drops (Footwork)
Skill Transfer Exercises
1. Snatch Push Press (Overhead Strength)
2. Overhead Squat (Core Development)
3. Heaving Snatch Balance (Fast Hands)
4. Snatch Balance – No Dip (Fast Hands, Fast Feet)
5. Snatch Balance (Fast Hands, Fast Feet)
Strength
Military Press 8 x 2
Every Minute on The Minute
Push Press 8 x 3
Every :90 Seconds
Close Grip Bench Bress 3 x 15
Every 2:30 Seconds
Supplemental Power/Strength
Before Military Press
10 x 1 Split Jerk
1 – 2 Minute Rest
After Bench Press
5 x 10 French Press
3 Minute Rest
Agatsu Benchmark Workout “Chrissy”
30 Tuck Jump Burpees
20 Kettle Bell swings
25 Tuck Jump Burpees
25 Kettle Bell swings
20 Tuck Jump Burpees
30 Kettle Bell swings
15 Tuck Jump Burpees
35 Kettle Bell swings
10 Tuck Jump Burpees
40 Kettle Bell swings
5 Tuck Jump Burpees
45 Kettle Bell swings
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