Strength
Single Arm Row
6 x 10
Every 2 Minutes
Pendlay Row
6 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
8 Strict Pull Ups
16 V Ups
8 Kipping Pull Ups
32 Traditional Sit Ups
then
1600 Meter Row
OPENING HOURS : DAILY 5AM - 9PM
OPENING HOURS : DAILY 5AM - 9PM
Strength
Single Arm Row
6 x 10
Every 2 Minutes
Pendlay Row
6 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
8 Strict Pull Ups
16 V Ups
8 Kipping Pull Ups
32 Traditional Sit Ups
then
1600 Meter Row
Supplemental
7 x 1 Hang Snatch
Strength
Overhead Squat
8 x 5
GHD Sit Ups
8 x 17
Every 3 Minutes
Bench Dips
5 x 15
Chin Ups
5 x 10
Workout of The Day
15 Thrusters 95/65
15 Pull Ups
15 Box Jumps
Supplemental
5 x 3 Snatch
5 x 3 Clean and Jerk
Strength
Front Squat
7 x 7
Every 3 Minutes
Barbell Reverse Lunges
3 x 30
Every 3 Minutes
Workout of The Day
Open WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185/125 155/105 115/85
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Supplemental
4 x 1200 Meter Row
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
8 x 2 Clean + 1 Jerk
Strength
Back Squat
8 x 5
Every 3 Minutes
Front Rack Step Ups
3 x 20 (10L/10R)
Every 3 Minutes
Romanian Deadlifts
3 x 10
Every 2 Minutes
619 San Diego Personal Training Workout of The Day
“Karen”
150 Wall Balls 20/14
or
Open Workout 13.3
Supplemental
3 Rounds
500 Meter Row
400 Meter Run
Supplemental
8 x 2 Split Jerk
Strength
Close Grip Bench Press
8 x 5
GHD Sit Ups
8 x 10-20
Every 2:30 Minutes
Weighted Dips
3 x 8
Toes to Rings
3 x 10-15
Every 3 Minutes
Workout of The Day
5 Rounds
5 Wall Walks
10 Shoulder to Overhead 115/85 95/65 75/55
200 Meter Run
Supplemental
3 Rounds
1000 Meter Row
600 Meter Run
Supplemental
5 x 1 Hang Clean + 1 Front Squat
Strength
Back Squat
7 x 7
Deadlift
3 x 10
Workout of The Day
619 San Diego Personal Training Benchmark WOD
“Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
Supplemental
5 x 1000 Meter Row
Every 5 Minutes
Thursday
619 San Diego Personal Training Hero WOD “Sisson”
20 Minute AMRAP
1 15 foot Rope Climb
5 Burpees
200 Meter Run
If you have a 20 pound weight vest, wear it.
Rest 4 Minutes
5 Rounds
500 Meter Row
Every 4 Minutes
(find your 4 round average)
Monday
5 x 1 Overhead Squat
5 x 5 Muscle Snatch (Touch and Go)
5 x 1 Snatch Balance
Strength
Overhead Squat
6 x 5
Toes to Rings
6 x 12
Every 2:30 Minutes
Workout of The Day
4 Rounds
10 Power Snatches 95/65 75/55 45/35
10 Burpees
10 Box Jumps 24/20
Supplemental Endurance
10 x 200 Meter Run
1:1 Rest Ratio
Supplemental
5 x 2 Clean
Strength
Back Squats
6 x 5
Rope Climbs
6 x 2
Every 3 Minutes
Front Rack Walking Lunges
3 x 30
Hollow Rocks
3 x 30
Every 3:30 Minutes
Workout of The Day
3 Rounds
25 Wall Balls 25/16 20/14 16/12
25 Burpees
400 Meter Run
Supplemental
15 Minutes Stairmaster Level 12
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