31 Oct MONDAY, NOVEMBER 1ST
WOD: 3 min AMRAP/ 1 min rest - 5 cycles 15 KBS 10 Goblet Squats 5 Burpees Lv1: 25/18 Lv2: 35/25 Lv3: 50/35 Restart AMRAP each new cycle Finish: Quad foam roll Couch Stretch QL stretch ...
30 Oct SUNDAY, OCTOBER 31ST
Running timer, every 2 min for 30 min A. Power Snatch 5-5-3-3-3 B. Squat Snatch 2-2-1-1-1 C. Snatch Pull @ 100% + 3-3-2-2-2 ...
29 Oct SATURDAY, OCTOBER 30TH
Today is the Halloween Partner Costume WOD! Prizes for the best costumes! This is at our Mission Bay location (701 Mission Bay Blvd N). No classes/open gym at our indoor location. Come WOD, hang, drink, eat and cheer on! Costumes EXTREMELY ENCOURAGED. WOD 1: "Red...
28 Oct FRIDAY, OCTOBER 29TH
WOD: 20 min AMRAP with an increasing ladder 2 Pistols 2 C2B Pull-ups 20 Double Unders Add 2 reps to each movement every round until time is up. Round 2 and 3 would be: 4 pistols 4 C2B 22 DU 6 pistols 6 C2B 24 DU ...
27 Oct THURSDAY, OCTOBER 28TH
Strength: 5x5 Ring dips -AHAP 90 sec rest between sets WOD: 1 min stations for max reps x 5 rounds Wall Balls, 20/14# Box Jumps, 24/20" Cal Row Rest 1 min PEEK into the WEEK...
26 Oct WEDNESDAY, OCTOBER 26TH
Strength: Clean Pulls 3-3-3-3 @ 85% + Rest 90 sec-2 min between sets WOD: 3 rounds for time 800m run 25 Power Cleans Lv1: 65/45 Lv2: 85/50 Lv3: 115/75 PEEK into the WEEK...
25 Oct TUESDAY, OCTOBER 26th
Warm-up: “Marguerita” x 20 reps for quality VIDEO Strength: Strict Press 5 reps every 2.5 min x 5 sets start @ 65%- Try to do 3 sets at the same weight. WOD: 12 min Clock 100ft Handstand walk buy-in/ 300ft bear crawl buy-in AMRAP in remaining time 20 Alternating single arm DB Snatch 10 HSPU Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK...
24 Oct MONDAY, OCTOBER 25TH
Strength: Back Squat x 20 reps week 4 of 4 (add 5-10# from last week) WOD: 4x 500m Row Rest 2:00 min between sets Each row is for time PEEK into the WEEK...
23 Oct SUNDAY, OCTOBER 24TH
A. Every 90 sec x 4 sets Clean High Pull + Hang Power Clean + 2 Push Press @ 50-60% B. Every 90 sec x 6 sets Power Clean + Hang Squat Clean + Push Press + Push Jerk @ 65-75% C. Every 2 min x 5 sets Power Clean + Squat clean +...
22 Oct SATURDAY, OCTOBER 23RD
Strength: 15 min to work up to 60% of 1 RM Deadlift (or a heavy set of 8 if you don’t know your 1RM) Partner WOD: For time and for rounds+reps Offense/Defense- 4x each Def: 400m run Off: AMRAP while partner runs 30 Unbroken DU 5 Deadlift @ 60% of 1 RM *pick-up where you left off...