June 18, 2018

Monday

Monday again.... Let's rise and shine and make this a SUPER one! 
Join us this Saturday for our summer kick off/ 8 year party Bon Fire!!
Bolse Chica Beach 5pm tower to be announced! 

Warm Up:
Row 800m
2 Rounds 
10 Burpees 
10 Shoulder Press (45/35#)
10 Back Squats (45/35#)


Strength:
Back Squat Max
10-8-5-3-1-1

Let's see who can PR Today's lift!


WOD:
AMRAP in 7 min 
35 DOuble Unders
11 Thrusters (75/55#) try to go unbroken
7 Burpee Box Jumps (24/20")

Rest 1 Min 

2 Rounds 
Run 200m
10 Pull Ups 
10 Hang Clean and Jerks (100/80#)

**during rest put 25# plate on your barbell) 

June 16, 2018

Saturday

Go ahead... hit the snooze button today!
Recoil is closed this morning for a competition!

When you wake up grab your running shoes and head outside!


Happy Father's Day weekend! Hope all my awesome Dads have a great weekend! 
Thanks to my Dad for being so great and always supportive! Love you Pops! 




June 15, 2018

Friday

Weekend!!!
Reminder Recoil is closed tomorrow morning! 
Good luck to our members competing this weekend!! 
Kick some butt!


Warm Up:
Row 400m
EMOM for 6 min 
10 Air Squats 
20 Mountain climbers 



Skill:
Practice Handstand Push Ups or Handstands if you aren't great at being inverted! 


WOD:
OPEN GYM!! 
Come make up a workout you missed this week or last... 

or 

go for a run! 

or 

Create your own special workout 

June 14, 2018

Thursday

Happy Thursday! 
Yoga/Mobility Tonight 6pm


Warm Up:
Run 1 Mile 
2 Rounds 
30 Sit Ups 
1 Min Plank 
30 Russian Twist 15/10# slam ball)


Strength:
Front Squats 
8-8-8-8-8 



WOD:
AMRAP in 16 min 
5 Toes to Bar 
10 Wall Balls (20/14#)
10 Shoulder Press (95/65# strict no dip!)



June 13, 2018

Wednesday

Yoga/Mobility Tomorrow 6pm! 

Warm Up:
2 Rounds 
Run 200m
2 Wall Climbs 
10 GHD Sit ups 
10 Straight Leg Deadlifts (KB 35/26#)


Strength:
Deadlifts 
5-5-5-3-3-3 


WOD:
10 1 Minute Rounds 
10 Burpee Over Barbell
Max Reps Power Clean (155/105#)

*rest 90 seconds between each round

**Score will be total power cleans after 10 rounds are complete

**No class this Saturday! 

June 12, 2018

Tuesday

Well yesterday's workout was a little harder than expected! 


Warm Up:
2 Rounds 
Row 400m
12 Slam Balls (15/10#)
10 Snatch Balance (PVC)
10 Push Ups 


Strength:
Overhead Squat 
10 PVC 
8 Empty Bar 
8-5-5-3-3


WOD:
Nancy 
5 Rounds for time:
Run 400m
15 OH Squats (95/65#)


June 11, 2018

Monday

Happy 8 Year Anniversary Recoil! 
What a awesome 8 years it has been! 
June 10th is the actual date but come celebrate with us 
Saturday June 23 with a beach bon fire down at Bolsa China! 
Details to come

Warm Up:
Run 800m
2 Rounds 
10 Thrusters (45/35#)
10 Push Press (45/35#)
10 Back Ext 


Strength:
Hang Power Snatch
8-5-3-3-1-1

WOD:
Happy 8 years Recoil 
AMRAP in 20 min of:
8 Pull Ups
8 Walking Lungs (each leg)
8 Burpees 
8 Power Snatch (95/65#)
8 Kettlebell Swings (53/35#)
8 Hang Squat Cleans (95/65#)
80ft Bear Crawl
8 Sit Ups 
*25 min cap ... hustle