Power

10 x 1 High Hang Clean + 1 Clean
Every :90 Seconds

Workout of The Day

5 Rounds
15 Overhead Squats 95/65
15 Chest to Bar Pull Ups

Every 3 Minutes

Write Down your Time for Every Round and Find Your Average Time for All 5 Rounds.

Gymnastics Strength with Coach Jaime and Coach Jessica 8am Saturday. 2 Hour Ninja Skills/Strength Training. We hope to see you all there!!

Power/Strength

Push Press 5 x 3
Every Minute on The Minute

Push Jerk 5 x 2
Every Minute on The Minute

Split Jerk 10 x 2
Every :90 Seconds

Workout of The Day

3 Rounds
20 Shoulder to Overhead
20 Burpees
500 Meter Row
Every 7 Minutes

Please post your times for each round to comments on the blog

Strength

Superset
10 x 12 Strict Pull Ups
10 x 12 GHD Sit Ups
Every 2:30 Seconds

Workout of The Day

1 Mile Run for Time

Extensive Group Stretch

619 San Diego Personal Training 619 Testimonial of The Month

Hey Chris!

So its been 37 days since I started your diet plan. I’ve learned a lot and feel like I’ve finally got control over my shitting eating habits! I wanted to let you know that I’ve lost 10.6lbs and 6.5 inches. I did take before pictures, but I’m not ready for after photos yet haha. My goal is to loose another 10-15lbs by September. Hopefully this Caribbean vacation won’t set me back too much. Also, I was wondering if you had a body fat caliper/measurement tool and could take my body fat %? I’d love to see what that is as well. Once I hit my goal I’ll send you the after photos 🙂 Thanks again for all the help and noticing all my hard work!! After this, I want to get those handstands down and be able to do pull ups without any of those stupid bands 🙂

So glad I joined 619!!

Katie

Skillwork

7 x 2 – 2 Position Snatch Deadlift (Launch + High Hang)

Strength

7 x 3

3 Minute Rest Intervals

Shoot for 1 Rep Max if you are feeling it on the last couple sets

Workout of The Day

500 Meter Row Buy In

50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings

500 Meter Cash Out

Supplemental Power Development

From the Jerk Boxes

5 x 1 Behind the Neck Push Jerk
5 x 1 Jerk Dip + Push Jerk
7 x 1 Split Jerk

Power

Push Press
6 x 3
Every 2 Minutes

Strength

Superset
Close Grip Bench Press
6 x 6
GHD Sit Ups
6 x 12 (8)
Every 3 Minutes

WOD

400 Meter Buy In

10-9-8-7-6-5-4-3-2-1
Toes to Bar
Burpees

400 Meter Cash Out

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)

Front Squat Warm Up Partner Up with The I go, You Go Method

Front Squat 3 x 5
Front Squat 3 x 3 with 3 Second Pause bring the hips forward
Front Squat 4 x 1 ¼ Squats

Strength

Superset
Front Squats
5 x 3
Strict Handstand Push Ups
5 x 6
Every 2:30 Seconds

Superset
Front Squats
5 x 3
Strict Chest to Bar Pull Ups
5 x 6
Every 3 Minutes

Supplemental Power Development
6 x 1 High Hang Clean
6 x 1 Hang Clean from the Launch Position
6 x 1 Clean

Workout of The Day

619 San Diego Personal Training Benchmark WOD “Karen”
150 Wall Balls for Time

Strength

Superset
Overhead Squats
7 x 4 (7)
GHD Sit Ups
7 x 15 (9)
Every 3:30 Seconds

Workout of The Day

“Fat Helen”

5 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Strength

Front Squat

7 x 4 (7)

3 Minute Rest/Stretch in Between Sets

Supplemental Strength
Overhead Squats
5 x 3
1 1/4 Front Squats
5 x 1
Power Clean
7 x 1
2 – 3 Minute Rest Intervals

Workout of The Day

5 Rounds
15 Wall Balls
20 Double Unders
400 Meter Run

Wednesday

Strength

Barbell Row
4 x 7
Every 2 Minutes

Pendlay Row
4 x 7
Every 2:30 seconds

Chin Ups
4 x 7
Every 3 Minutes

Supplemental Strength
5 x 8 Single Arm Row
5 x 8 High Row
5 x 8 Seated Cable Row

Workout of The Day

3 Rounds
33 Sit Ups
33 Push Ups
33 Squats
400 Meter Run

Tuesday

Strength

Bench Press
5 x 3 @ 80-90% of 1 Rep Max
Every 2 Minutes

Close Grip Bench Press
5 x 8 @ 75-85% of 1 Rep Max
Every 3 Minutes

Supplemental Strength
Incline Bench Press 5 x 8
Strict Press 5 x 8
Dips 3 x 15
French Press 3 x 10
Skull Crushers 3 x 10

Workout of the Day

10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
Pull Ups

10-9-8-7-6-5-4-2-1
GHD Sit Ups
Box Jumps 24/20