Workout of The Day
400 Meter Run
50 Calorie Row
400 Meter Run
40 Calorie Row
400 Meter Run
30 Calorie Row
400 Meter Run
20 Calorie Row
400 Meter Run
10 Calorie Row
Mobility with Remaining Class Time
OPENING HOURS : DAILY 5AM - 9PM
OPENING HOURS : DAILY 5AM - 9PM
Workout of The Day
400 Meter Run
50 Calorie Row
400 Meter Run
40 Calorie Row
400 Meter Run
30 Calorie Row
400 Meter Run
20 Calorie Row
400 Meter Run
10 Calorie Row
Mobility with Remaining Class Time
Supplemental (after close grip bench press)
4 x 8 Incline Dumbell Press
4 x 8 Seated Dumbell Press
4 x 8 Incline Bench Press
Strength
Close Grip Bench Press
7 x 8
GHD Sit Ups
7 x 20 (10)
Every 3 Minutes
Weighted Dips
3 x 8
Every 3 Minutes
Workout of The Day
$$$ 1000 Meter Row $$$
then
4 Rounds
20 Kettlebell Swings 2.0/1.5 1.5/1.0
60 Double Unders
then
$$ 1000 Meter Row $$$
Supplemental Endurance
15 Minutes Stairmaster Level 12
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
7 x 1 Snatch + 1 OHS
6 x 3 Front Squat
Power
Snatch Balance + Hang Snatch
8 x 1 + 2
Workout of The Day
Open Workout 13.4
7 Minute AMRAP
3 Clean and Jerk 135/95 115/85 95/65
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
etc….
Rest 2 Minutes
1 Mile Colusa Run
Supplemental
12 Rounds
Rowing
1 Minute On : 1 Minute Off
For Distance
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
8 x 1 Push Jerk
Bench Press
7 x 7
GHD Sit Ups
7 x 15
Every 3 Minutes
Bar or Ring Dips
3 x 10
Every 2:30 Minutes
Push Press
3 x 10
Every 2:30 Minutes
Workout of The Day
2k Row
Supplemental
4 x 20 Front Rack BB Step Ups
4 x 10 Leg Press
4 x 10 Leg Curl
Strength
Clean + Front Squat
8 x 3 + 3
Every 2:30 Minutes
Romanian Deadlift
4 x 10
Every 2 Minutes
Overhead Walking Lunges
4 x 20
Every 2 Minutes
Workout of The Day
“Diane”
21-15-9
Deadlifts 225/155 205/135 185/115
Handstand Push Ups
Supplemental
Stairmaster 20 Minutes
Tuesday
Supplemental
6 x 2 Snatch Balance
Power/Strength
Hang Snatch + Overhead Squat
7 x 3 + 3
Every 2 Minutes
Workout of The Day
Tabata Push Ups
2 Mile Run (1 Mile Colusa + 1 Mile 4 Laps)
Tabata Bottom to Top Air Squats (Rest in the bottom position)
Please post Tabata Scores and 2 Mile Run time to comments on the blog
Supplemental Endurance
4 x 2000 Meter Row
Monday
Supplemental Strength
6 x 5 Pendlay Row
Strength
6 Rounds
Minute 1: Max Reps Strict Pull Ups or Negatives
Minute 2: 10 V Ups + 10 Toes to Rings
Minute 3: 20 Hollow Rocks
Minute 4: 12 Reverse Hypers
21-15-9`
Pull Ups
GHD Sit Ups
Run 400 After Each Round
Supplemental Endurance
5 x 600 Meter Row
Supplemental
5 x 3 Clean
Strength
Back Squat
8 x 8
Every 3 Minutes
Reverse Barbell Lunges
3 x 10 L/R
Every 2 Minutes
Romanian Deadlift
3 x 10
Every 2 Minutes
Workout of The Day
9 Minute AMRAP
Clean and Jerk 135/95 115/85 95/65
Toes to Bar
3.6.9.12.15.18. etc…
Supplemental Endurance
3k Row
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