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Encinitas Thursday

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For Time:

400m Run

30m Burpee Broad Jump

30 Ring Rows / *30 Pull Ups / **15 Muscle Ups

30m Burpee Broad Jump

400m Run

——-Rest 3-5 min——-

For Time:

500m Row/Ski or .6 Mile Bike

30 Wall Balls

1 Lap Farmers Carry

30 Wall Balls

500m Row/Ski or .6 Mile Bike

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1-2 Rounds (Time Permitting):

8-12 Slow Deep Breaths in Child’s Pose Lat Stretch

6-8 Slow Deep Breaths in Couch Stretch

12-15 Prone Grip COS Reverse Flys

Del Mar Wednesday

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A1. Single Arm DB Arnold Bench Press @ 3121; 3-4 x 8-10 per arm

A2. 3-Point Single Arm DB Row @ 31X1; 3-4 x 8-10 per arm

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12 Min AMRAP with a Partner:

24 Cal Bike/Row/Ski

16 Med Ball Squat Clean with Toss Over Pull Up Bar / **Sandbag Squat Clean with Toss

24 SIt Ups / **16 TTB

*1 Person working at a time, partition work as desired

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1-2 Rounds (Time Permitting):

Partner Assisted T-Spine Stretch

1 min Pancake Hold

Solana Beach Tuesday

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A. 3 Hang Power Cleans Every 90 sec x 6-8 sets (build to tough triple)

*Power Clean + Hang Power Clean + Push Press Every 90 sec x 6-8 sets (build to tough complex)

**Clean & Jerk Every 90 sec x 6-8 sets (build to a tough single)

B. Hex Bar Deadlift @ 21X1; 3 x 5 reps; Rest 90 sec (could also use farmer’s handles for an additional station)

**Clean Deadlift @ 21X1; 3 x 1.1.1; Rest 90 sec

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For Time:

40/30 Cal Bike/Row/Ski or 600m Run

40 Single Arm DB Hang to Overhead (partition as desired) / **30 Barbell Hang to Overhead (95/65)

60m Walking Lunge / **60m Front Rack Walking Lunge (must do 30m forwards and 30m reverse – can alternate between the two every 15m)

North County Monday

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A. 3-4 Sets:

40 Single Unders or 25 Double Unders

12 Sandbag Hug N’ Squats (moderate to tough)

40 Single Unders or 25 Double Unders

1 Lap Med Ball Run

*Rest 2:00

B. 3 Rounds For Quality:

6-8 KB Jefferson Curls @ 4141 / *8-10 Back Extensions (Wtd if appropriate) / **8-10 Segmental Back Extensions

15m Lateral Sled Drag per side (moderate to tough)

8-12 KB Drags in Plank Position per side

Workout Saturday

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A. 3-4 Sets:

200m Run/Row/Ski or 12/9 Cal Bike

12 Double DB Hang Power Cleans (moderate) / *9 Hang Power Cleans (moderate) / **6 Power Cleans (185/125)

*Rest :30

200m Run/Row/Ski or 12/9 Cal Bike

12 Plate OH Sit Ups / *12 Alternating Leg TTB / **12 TTB

*Rest 1:30

B. 2-3 Sets:

10-12 Single Leg Hip Thrusts per side

10-12 Half Kneeling Paloff Presses per side

12-15 X-Symmetry Face Pulls

Cardiff Friday

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A. Every 2:00 x 6-8 sets:

20m Fast Sled Push (1 Long length) + Sprint to End of the building

B. KB Goblet Squats to Med Ball @ 3030; 3-4 x 10-12 Reps; Rest 90 sec

*/**Back Squats @ 30X0; 3-4 x 5 Reps; Rest 90 sec

C1. DB Russian Step Up; 3 x 8-10 per leg; Rest 60 sec

C2. DB Renegade Push Up Row; 3 x 8-10 tough reps; Rest 60 sec

**Extra Push Up between the Row

Solana Beach Thursday

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6 Min AMRAP:

25-25-50-50 Shuttle Run

15 Wall Balls

50m Farmers Carry

10 Prisoner Kneeling to Standing

45m Bear Crawl / **30m FLR Crawl

20/15 Cal Bike/Row/Ski

*Rest 2 min and pick up where you left off

x4 Sets

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1-2 Rounds (Time Permitting):

8-12 Slow Banded or Weighted PVC Pass Throughs

6-8 Slow Deep Breaths in Couch Stretch

12-15 Prone Grip COS Reverse Flys

Del Mar Wednesday

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A. Every 2 Min x 4 Complete –

12-16 Alternating Arms KB Push Press or 6-8 Barbell Push Press

*3 Push Press + 3 Push Jerks

**1 Push Press + 2 Push Jerks + 1 Split Jerk

B. Ring Row @ 31X1 (feet elevated if possible); 3 x 8-10 tough reps; Rest 90 sec

*Ring Inverted to Tuck Lower; 3 x 3-5 reps; Rest 90 sec

**Ring Tucked Front Lever Hold; 3 x :20-:40; Rest as needed

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3-4 Rounds Each with a Partner:

60 Single Unders or 40 Double Unders

16 Alternating Arms KBS / **8 KB Snatches per side

12 Step Ups / */**12 BJSD

30 sec Bar Hang or 6-8 Banded Pull Ups / *12 Kipping Pull Ups / **6 Muscle Ups

*1 Person working at a time, alternate movements

Encinitas Tuesday

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A. 4 Front Squats (from rack) Every 90 sec x 6-8 sets

*Power Clean + 3 Front Squats Every 90 sec x 6-8 sets

**Power Snatch + 3 OHS Every 90 sec x 6-8 sets

B. Clean Grip RDL @ 31X1; 3 x 6-8 reps; Rest 90 sec

**Banded (around hips) Snatch Grip RDL @ 30X0; 3 x 6-8 reps; Rest 90 sec

C. For Time:

1 Lap Sandbag Hug N’ Carry (moderate to tough)

50/40 Cal Bike/Row/Ski or 800m Run

1 Lap Sandbag Hug N’ Carry (moderate to tough)