Strength
Front Squats
5 x 8
Handstand Push Ups (or Push Ups)
5 x 10 (12)
Every 3:00 Minutes
Workout of The Day
For Time
100 Thrusters 135/95
5 Burpees Every Minute on The Minute
OPENING HOURS : DAILY 5AM - 9PM
Strength
Front Squats
5 x 8
Handstand Push Ups (or Push Ups)
5 x 10 (12)
Every 3:00 Minutes
Workout of The Day
For Time
100 Thrusters 135/95
5 Burpees Every Minute on The Minute
80 Sit Ups
70 Unbroken Double Unders
60 Kettlebell Snatches 10/10 1.5/1.0
50 GHD Sit Ups
40 Calories Air Dyne
30 V Ups
20 Pull Ups
10 Ball Slams
Rest 1 Minute
2000 Meter Row
1 Mile Run
1000 Meter Row
800 Meter Run
Strength
Back Squats
8 x 3
Sidebends
8 x 12/12
Every 2:30 Minutes
V Grip Pull Ups
4 x 10
Rainbows
4 x 12
Every 3 Minutes
Single Arm Row
4 x 10
Sit Ups
4 x 25
Every 3 Minutes
Workout of The Day
3 Rounds
Meter Run
30 Double Unders
20 Kettlebell Swings
10 Burpees
Strength
Flat Bench Press
6 x 8
Russian Twist
6 x 20
Every 2:30 Minutes
Press/Push Press
6 x 8
Ball Slam
6 x 10
Every 2:30 Minutes
Workout of The Day
21-15-9
Dips
Toes to Bar
Box Jumps 30/24
Rest 1 Minute
1 Mile Run or 2k Row
Strength
Back Squat
7 x 7
Rope Climbs
7 x 2
Every 3 Minutes
Deadlift
3 x 10
Strict Toes to Bar
3 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
50 Walking Lunges 30/20
40 Traditional Sit Ups
30 Push Ups
then
1 Mile Run
Strength
Push Press
7 x 3
GHD Sit Ups
7 x 15-20
Every 2:00 Minutes
Workout of The Day
3 Rounds
10 Alternating Dumbell Snatch 65/40
15 Box Jump Overs
400 Meter Run
20 Sit Ups
30 Double Unders
Power
8 x 2 Hang Clean + 3 Front Squats
Every 2 Minutes
Workout of The Day
5 Rounds
5-4-3-2-1 Wall Walks
10 L Hang Pull Ups
15 GHD Sit Ups
200 or 400 Meter Run
then
1200 Meter Row
Strength
Incline Dumbell Press
6 x 8
GHD Sit Ups with Medicine Ball
6 x 10-15
Every 2:30 Minutes
Flat Bench Press
6 x 8
Weighted Pull Ups
6 x 8
Every 3 Minutes
Workout of The Day
10-9-8-7-6-5-4-3-2-1
Dips
Pull Ups
Box Jumps 24/20
Strength
Back Squat
10 x 3
Russian Twist
10 x 20
Every 2:30 Minutes
Workout of The Day
21-15-9
Kettlebell Swing or Deadlift 225/155
Handstand Push Ups
1 Minute Rest
1 Mile Run
Then Extensive Mobility
Workout of The Day
14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans 135/95
20 Muscle Ups
then
USD Loop
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