Wednesday, July 29, 2015

Wednesday

Yoga/Mobility tonight at 6pm!

Going to be a FANTASTIC DAY!

Warm Up:
Run 400m
EMOM for 8 min
4 Toes to Bar
4 Burpees

WOD:
21 Thrusters (95/65#)
Run 400m
21 Pull Ups
21 Overhead Squats
21 Pull Ups
Run 400m
21 Thrusters

Rest 3 Minutes

4 Rounds
20 Wall Balls (20/14#)
10 KettleBell Swings (70/44#)


We are so excited for Saturday's BBQ/Bon Fire Down at Bolsa Chica State Beach. 1pm till whenever! We will provide hamburgers and hot dogs, so please sign up for a side dish or drinks at Recoil! Tower will be announced Saturday am!

Tuesday, July 28, 2015

Tuesday

Warm Up:
Row 800m
4 Rounds
5 Deadlift (45/35#)
5 Hang Power Clean
5 Push Press

***Don't let the workout keep you out of the gym today, we can scale it!

WOD:
For Time:
Run 1 Mile
"DT"
Run 1 Mile

DT=
5 Rounds of:
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Push Jerks

We are so excited for Saturday's BBQ/Bon Fire Down at Bolsa Chica State Beach. 1pm till whenever! We will provide hamburgers and hot dogs, so please sign up for a side dish or drinks at Recoil! Tower will be announced Saturday am!

**yoga/mobility is Wednesday 6pm this week!

Monday, July 27, 2015

Monday!

HAPPY BIRTHDAY TO OUR SPECIAL GUY!

Warm Up:
Run 1 Mile
3 Rounds
10 Air Squats
10 Sit Ups

WOD:
For time:

"He's 33"
33 Power Cleans (95/65#)
33 Push Press (956/65#)
33 GHD Sit Ups
33 Pull Ups
33 Handstad Push Ups
33 Hang Snatch
33 Walking Lunges (each leg)

We are so excited for Saturday's BBQ/Bon Fire Down at Bolsa Chica State Beach. 1pm till whenever! We will provide hamburgers and hot dogs, so please sign up for a side dish or drinks at Recoil! Tower will be announced Saturday am!

Friday, July 24, 2015

Friday

Warm Up

4 Rounds
Run 200m
8 Jumping Pull Ups
12 Sit Ups

WOD:
AMRAP in 20 Min
Run 400m
5 DB Squat Cleans (30/20#)
10 Burpees
10 Pull Ups


*** See you all bright and early for a 8am

Thursday, July 23, 2015

Thursday


Happy Thursday! Yoga/Mobility 6p Tonight!

Warm Up:
 Run 1 Mile
Group Stretches..
 -Hip Flexors
 -Quads

WOD:
3 Rounds For Time
Row 200m
10 Burpees
Run 200m
10 GHD Sit ups
20 (unbroken) Kettlebell Swings (53/35#)
150FT Bear Crawl
30 Second Plank Hold
Rest 1 Min


Wednesday, July 22, 2015

Wednesday


I just realized I missed 7-11... Free slurpee day..

Warm Up:
EMOM for 10 Min
2 Squat Cleans (45/35#)
4 Burpees


WOD:
21-15-9-15-21 Reps of
Push Press 115/75#
Knees To Elbows

Rest 3 Min

42-30-18-30-42Reps of

Ab Mat Sit Ups
Double Unders


**Yoga/Mobility Thursday Night 6pm!

Tuesday, July 21, 2015

Tuesday

Warm Up:
Row 1000m
5 Rounds of:
5 Push Press (45/35#)
5 Sumo Deadlift High Pull

Lift:
 Let's see if that Front Squat Max increased!

WOD:
5 Rounds
20 Wall Balls (20/14#)
10 Deadlifts (225/185#)