July 14, 2020

Tuesday

Thanks to the new Newsom "Rules" were are taking our workouts 
outside! So... slather on the sunscreen, grab a hat and towel... and let's stay healthy! 


Warm Up:
Run 800m
2 Rounds 
30 Jumping Jacks 
15 Jump Squats 


Strength:
Warm Up Deadlift for WOD 
8-5-5-3-3 


WOD:
For Time:
15-12-9 reps of 
Deadlifts (245/185#)
Bar facing burpees 

Rest 2 Min 

40 Man Makers (35/20#)

July 12, 2020

Monday

Let's kick this Monday off with a BANG... Shall We!!! 
Reminder 10 year party canceled this Saturday.... stupid COVID
Stay tuned for an ice cream meet up Sunday In Seal Beach! 

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


Strength:
Warm Up your Body weight Back Squat 


WOD:
For Time or 30 Min Cap! 
Zeus
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (24/20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

July 11, 2020

Saturday




Rise and Shine! 


See you at 8am or 9am! 

Partner WOD time! 


July 10, 2020

Friday

Happy Friday! 
See you for a fun Saturday WOD tomorrow! 
8 or 9am! 
Warm Up:
Run 1 Mile or Row 1609m
2 Rounds
10 Air Squats
10 Burpees 


WOD:
OPEN GYM! 

Create your own workout or make up on you missed this week! 

Practice a lift or a gymnastics movement! 

July 9, 2020

Thursday

We are putting the 10 year party on hold ... hard decision but 
until this Covid thing calms down :( 

Warm Up:
Run 400m
EMOM for 5 Min 
5 Push Ups 
12 Sit Ups 


Skill:
2 Rounds 
30 GHD Sit Ups 
30 Back Ext 
Run 200m


WOD:
Tabata Time! 
Toes to Bar 
Rest 1 Min 
DB Snatch (40/25#)
Rest 1 Min 
Burpees 
Rest 1 Min 
Wall Balls (20/14#)
Rest 1 Min 
Row or Bike or Ski (calories)

**Complete all 8 rounds of 1 movement then rest 1 min 

July 8, 2020

Wednesday

Lifting/Skill Day with Coach Chris! 


Warm Up:
Run or Row 800m
2 Rounds 
10 Jump Squats 
10 Lunges 
10 Inchworms with push up 


WOD:
1. 5x5 Strict Pull Ups

2. 5x8 Overhead Squats (form form form)

3. 5x8 (per arm) KB Windmill

4. 5x8 (per arm) Single Arm KB Press

5. 5x8 Single Arm KB Squat 


not a score today... just some hard work! 

July 7, 2020

Tuesday



Warm Up:
2 Rounds 
Run 200m
10 Thrusters (db light)
10 KB Swings (light)

Strength:
Warm up Deadlift 

and 

Thruster for workout 


WOD:
Happy Birthday Gwyn!
AMRAP in 25 Min 
7 HSPU 
7 Thrusters (135/95#)
7 Knee To Elbow 
7 Deadlifts (245/165#)
7 Burpees 
7 KB Swings (70/53#)
7 Pull Ups