June 20, 2019

Thursday

Yoga/Mobility Today 4pm

Warm Up:
2 Rounds
Run 400m
Row 400m
20 GHD Sit Ups 


Strength:
Sumo DL High Pull 
10-8-5-3-3-3


WOD:
EMOM for 25 Min 
Min 1: 15 Deadlifts (155/115) 
Min 2: 15 KB Swings (53/35#) 
Min 3: 25 Sit Ups 
Min 4: 12 Squat Jumps 
Min 5: Rest 



June 19, 2019

Wednesday

Yoga/Mobility Tomorrow 4pm!
9 Year Anniversary Party Saturday 11-3pm Bolsa Chica Beach! 
Tower to be announced on instagram and website Saturday morning! 
and Yes we will have 8am class Saturday! 

Warm Up:
Run 400m
2 Rounds 
20 Double Unders
20 OH Plate Sit Ups (15/10#)


Skill:
1 Round
Farmer Carry To end of building and back (70/53# kb or db)
Bear Crawl to end of building and back 


WOD:
21-18-15-12-9 reps for time of:
Knee To Elbow 
Burpees 
DB Snatch (50/35# db each arm)

June 18, 2019

Tuesday

Yoga/Mobility 4pm Thursday 
9 year anniversary party 11am Saturday at Bolsa Chica Beach! 

Warm Up:
Row 800m
2 Rounds 
6 Burpee Jump Pull Ups 
12 Back Ext 


Strength:
Snatch Balance 
5-4-3-3-2


WOD:
AMRAP in 15 min of 
1 Power Clean (70-80% of 1 rep max)
3 Pull ups (strict)
6 Push Ups 
9 Air Squats 

**better make that clean on the heavier side :) 

June 17, 2019

Monday

Happy Monday! 
Hope everyone had a great Father's Day! 
Reminder.. our 9 year anniversary party is SATURDAY at Bolsa Chica Beach
11am-3pm tower to be announced Saturday morning! 
Food and fun served up! 


Warm Up:
Run 400m
2 Rounds 
10 Air Squats 
10 Burpees 
10 Sit Ups 


Strength: (hustle through to allow time for WOD)
SQUAT (your choice Front/Back/OH)
10-10-10-10


WOD:
Row 1000m
30 Wall Balls (20/14#)
30 Pull Ups
Run 800m
30 Hang Squat Cleans (75/55#)
30 KB Swings (53/35#)
Row 500m
30 DB Push Press (45/25#)
30 Box Jumps (24/20")
*25 min cap 

June 15, 2019

Saturday

See ya at 8am for a Saturday partner wod! 

June 14, 2019

Friday

Freestyle Fridays!!! 
See ya tomorrow 8am for a fun Saturday workout! 


Warm Up:
Run 800m
2 Rounds 
15 Back Ext 
12 Slam Balls (15/10#)


WOD:
OPEB GYM!

Create your own workout or make up on you missed... maybe Wednesday?? 


Go for a run or practice a lift! 

June 13, 2019

Thursday

Yoga/Mobility 4pm today! 

Warm Up:
2 Rounds 
Run 400m
Row 400m
Bike 15 Calories 


Strength:
Deadlifts 
8-5-5-5-3


WOD:
3 Rounds for time of:
15 Power Cleans (115/75#)
50 Double Unders
15 Power Cleans 
15 Toes To Bar 

Time cap 25 min 😎