March 23, 2019

Saturday

See you all 8 am for a fun SATURDAY!! 

March 22, 2019

Friday

Happy Friday 

Warm Up:
2 Rounds 
Run 200m 
15 Double Unders 
15 KB Swings (35/26#)


WOD:
OPEN GYM!
Time to give 19.5 a try

Go for a run and get those miles up! 

Work on a lift or skill! 



*Join us tonight 4 and 5pm for Friday night Lights! Come try 19.5 and then we will head to dinner! The dinner spot will be "The Hangar" in Long Beach! Kid friendly! 

March 21, 2019

Thursday

Yoga/Mobility 4pm 
19.5 announced 5pm!

Warm Up:
Run 1 Mile 
2 Rounds 
8 Burpees 
12 Wall Balls (14/10#)


Skill:
2 Rounds 
30 Second Single Arm Hang from pull up bar 
45 second Plank hold (toes on 20" box arms in push up position)
30 Second Side Plank Hold (feet stacked on box 1 arm straight down to floor)


WOD:
For Time:
Row 800m
20 DB Thrusters (35/35#)
20 Knee To Elbow 
20 Kettlebell Swings (70/53#)
20 DB Hang Power Snatch (35/25#)
20 Walking Lunges (each leg) 
20 Plyo Push Ups (25/15 plates) 
Run 800m

March 20, 2019

Wednesday

Yoga/Mobility Tomorrow 4pm
19.5 (the last one) is announced 5pm tomorrow! 
Join us Friday afternoon to try 19.5 then dinner after!! 

Warm Up:
Run 400m
EMOM for 6 Min
20 Second Plank Hold 
8 Hang Cleans (45/35# bar)


Strength:
Clean and Jerk 
3-3-3-2


WOD:
Focus on form for this workout... NOT TIME!
21 Single Arm DB Row (each arm 50/35#)
9 Ring Dips (strict bicep to ring and full lock out)
30 Squats 
15 Single Arm DB Row (each arm)
12 Ring Dips 
30 Squats 
9 Single Arm DB Row (each arm)
15 Ring Dips 
30 Squats 

**for position of db row see video. Remember 1 arm at a time, only hold 1 dumbbell at a time for row to work on core stabilization! 

March 19, 2019

Tuesday

Yoga/Mobility Thursday 4pm!
Don't forget to Run.. run... run! 

Warm Up:
Row 800m
2 Rounds 
10 OH Squats (pvc)
30 Mountain Climbers 
10 Back Ext 


Strength:
Deadlifts 
10-8-5-3-1-1


WOD:
AMRAP in 10 Min of
Run 200m
10 Pull Ups 
10 Box Jumps (24/20")

Rest 1 Min 

AMRAP in 10 Min 
Row 200m
10 Push Press (96/65#)
2 Rope Climbs 

March 18, 2019

Monday

Hope You had a fun weekend!
Time to finish 19.4 
Who has there miles up for "50 Mile March"?? 

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

Strength:
Hang Snatch (use for warm up for 19.4)
5-5-3-3-2


WOD
19.4 
12 Min Cap (3 min rest included)
3 Rounds 
10 Snatch (95/65#)
12 Bar Facing Burpees 

Rest 3 Min 

3 Rounds 
10 Bar Muscle Ups 
12 Bar Facing Burpees

March 16, 2019

Saturday

Good Morning! 

See ya all 8am for some fun!!!