June 27, 2019

Thursday

Yoga/Mobility 4pm!

Warm Up:
2 Rounds 
Row 400m
Run 200m
16 Walking Lunges 


Strength:
Back Squats 
10-8-5-3-3-3


WOD:
3 Rounds for time of:
15 Push Press (115/75#)
3 Rope Climbs 
20 Kettlebell Swings (53/35#)


June 26, 2019

Wednesday

๐ŸŽ‰Fourth Of July is Next week! ๐ŸŽ‰
Yoga/Mobility Tomorrow!

Warm Up:
Run 400m
30-20-10 reps of 
Single Jumps (June is almost over)
Sit Ups 


Skill:
2 Rounds 
15 Tire Flips 
Run to End of Building and Back pulling sled (fast)
**(35/25# on sleds)


WOD:
AMRAP in 20 min of:
30 Double Unders 
10 Man Makers (30/20#)
Run 200m


June 25, 2019

Tuesday

Yoga/Mobility Thursday 4pm


Warm Up:
Row 800m
2 Rounds 
10 Thrusters (db20/15#)
15 Back Ext 


Orlando's Birthday is Coming! 
In honor... he wanted to share this little gem with everyone!

For Time: (45 min cap) 
100 Deadlift (135/95#)
100 Power Cleans (95/65#)
100 Ground to Overhead (65/45#)
50 Burpees 

๐Ÿ˜Ž

June 24, 2019

Monday

The Beach Party was so fun! 
Last week of June... HELLO July!!



Warm up:
Run 800m
2 Rounds 
10 Air Squats 
15 Sit Ups 
10 Burpees


Strength
Front Squats
5-5-5-5


WOD:
3 Rounds for time of:
15 Box Jumps (24/20")
30 Air Squats 
15 Pull Ups 
15 Sumo Deadlifts High Pull (95/65#)



June 22, 2019

Saturday

It's Party TIME!!!!

Head on down to Bolsa Chica Beach to celebrate 9 awesome with 
Recoil!!!

We are having a BBQ with tons of food and FUN! 
TOWER 24!! 
11am-3ish... Bring the family and let's party!


First... 8am class tho.. :)


WOD:
Partner Up we're taking this outside

5 Min to establish 1 Rep Max Clean and Jerk (each person)
then...
ATB (can anyone figure that out?)
Burpee Broad Jump 
40 Clean and Jerk (135/95#)
Bear Crawl 
Tire Flips (end of building and back)
AMRAP in 35 min (Find max only once)

June 21, 2019

Friday

Freestyle Friday!!! 
Tomorrows the big day! Join us at Bolsa Chica Beach
to celebrate 9 years! Tower location to be announced tomorrow morning! 
Join us for Food and fun, probably no sun :) 

Warm Up:
Row 800m
30 Russian Twist (15/10# slam ball)
16 Lunges 
15 Kettlebell Swings (35/26#)


WOD:
OPEN GYM!!!


Create your own workout or make up one from this week! 


Practice a lift or skill!

Go for a run! 

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