OPENING HOURS : DAILY 5AM - 9PM
Supplemental
6 x 1 Clean and Jerk
Power/Strength
7 x 2 Power Clean
+ 3 Front Squats
+ 2 Push Jerks
Every 2:30 Minutes
5 Rounds
10 Chest to Bar Pull-Ups
10 Power Cleans 135/95
10 Front Squats 135/95
10 Push Jerks 135/95
Supplemental Endurance
8 x 300 Meter Row
Every :90 Seconds
Supplemental
7 x 1 Power Clean
Power
Hang Clean + Front Squat
8 x 1 + 2
Every 2 Minutes
Romanian Deadlift
5 x 10
Every 2 Minutes
Toes to Bar
5 x 12
Prowler Push
5 x 50 Meters
Every 2 Minutes
3 Rounds
30 Kettlebell Swings 2.0/1.5 1.5/1.0
20 Wall Balls 20/14
30 Double Unders
Rest 1 Minute
1200 Meter Cool Down
Supplemental
7 x 1 Split Jerk
Skillwork
Establish a Max Distance Handstand Walk
Workout of The Day
400 Meter Run $$
50-40-30-20-10
Calorie Row
Double Unders
400 Meter Run $$
Extensive Mobility
Monday
Supplemental
10 x 1 Hang Snatch
Every Minute on The Minute
Strength
Back Squats
6 x 5
Strict Handstand Push Ups
6 x 7
Every 3 Minutes
Workout of The Day
3 Rounds of “Double DT”
24 Deadlifts 155/105 135/95 115/85
18 Hang Power Cleans
12 Push Jerks
Rest 2 minutes between rounds.
use the same weight for all 3 movements
Note times for all 3 rounds
Supplemental Endurance
800 Meter Run
10 Minutes Stairs
800 Meter Run
We will switch to an Open Gym format beginning 1 March 2016. Please contact Coach CK for details at 619-840-9099 .
Supplemental
7 x 1 Snatch Balance
Power
Hang Snatch (Mid Thigh)
8 x 3
Toes to Bar
8 x 7
Every 2 Minutes
Workout of The Day
5 Rounds
5 Shoulder to Overhead 185/125 155/105 135/95
10 Bar Facing Burpees
5 Hang Power Cleans
Rest 2 Minutes
1 Mile Colusa Run
Supplemental Endurance
Airdyne :30 Seconds on / :90 Seconds off
10 Rounds for Calories
Supplemental
Find your 1 Rep Max Bench Press
Strength
8 x 2 Push Press + 1 Push Jerk
8 x 1 Pull Over + 1 Bar Muscle Up
Every 2 Minutes
Deadlift
5 x 8
Every 3 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
Box Jump Overs
Supplemental Endurance
20 Minutes Stairmaster Level 12
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
Supplemental
7 x 2 Power Clean + 1 Split Jerk
Power/Strength
Every Minute on The Minute – 7 Rounds
Minute 1: 5 Touch and Go Cleans (Climbing)
Minute 2: 8 – 4 Point L Hangs
Minute 3: 18″ Handstand Walks
Workout of The Day
3 Rounds for Time
“The Admiral”
20 Burpee Pull Ups
20 Front Squats 155/105 135/95 115/85
20 Box Jumps
Rest 1 Minute
1200 Meter Jog (Not for Time)
Supplemental Endurance
3 Rounds
20 Low Back Extensions
20 GHD Sit Ups
20 Reverse Hypers
500 Meter Row
Supplemental
8 x 2 Clean + 1 Split Jerk
3 x 20 Front Rack Box Step Ups
Strength
Back Squat
9 x 7
Skin The Cat
9 x 2
Every 3 Minutes
Rest 4 Minutes
Back Squat
1 x 15
1 x 20
Workout of The Day
100 Box Jump Overs
200 Walking Lunges
200 Double Unders
100 Burpee Pull Ups
Rest 3 Minutes
3000 Meter Row
Switch Partners Every 300 Meters
Supplemental
6 x 5 Flat Bench Press
3 x 10 French Press
3 x 10 Skull Crushers
3 x 10 California Press
Strength
Push Press
7 x 7
Knees to Elbows
7 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
25 Wall Balls 30/20 25/16 20/14
25 Russian Kettlebell Swings 2.0/1.5 1.5/1.0
25 Burpees
Supplemental Endurance
2000 Meter Row
USD Loop
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