Strength and Conditioning:

5 rounds for time: 5 pistols (each leg), 10 side box jumps (each leg), 15 Power Cleans (135/95).

Strength and Conditioning: 4x3 minute rounds with one minute rest between efforts:

3 F2B,  4 burpees, 5 pull-ups, 6 push-ups.

EXTRA: Run around the block for time.

Happy September!!!

Strength: 6x1dl w/chains and 10x2 parallel box squat w/chains @ 60% or 1rm. 

Conditioning: AMRAP in 10 minutes of: Row 200, 25 DUs, 10 ring dips.

Strength and Conditioning: Fran.

8/26 - For time Row 1k, 50 jump squats, 50 push-ups, 50 sit-ups.

8/27 - Helen

8/30 - Backward walking sled draps. 300y. 10,8,6,4,2 - Burpees, DL (185/135).

Attention: I have been selected for the Pacific Coast Regional All-Star 7s rugby team and will be traveling to NY on Thursday. I will be back for the Monday evening classes. If you are new please do not come until I return. There will be no weightlifting in the workouts on Thursday or Friday. We will be closed on Saturday.

Strength: 6x1 DL w/chains. 10x2 parallel box squat w/ chains. 

Conditioning: one minute of hollow body rocks, one minute of rest, one minute of seated med-ball maneuvers, one minute of rest, 30 seconds of hollow body rocks, 30 seconds of rest, 30 seconds of seated med ball maneuvers.

30 superman complexes.  

Strength and Conditioning: AMRAP in 5 min 2 push-jerks (185/115), 4 air squat box-jumps, 6 pull-ups. rest 2 minutes and repeat, 2 rounds. You will start where you left off the previous round.

Strength: 10x60y heavy walking sled pulls.

Conditioning: For time: Ascending, descending ring dips and SDLHP (95/65). 10,1,9,2,8,3,...3,8,2,9,1,10.

Strength: 1rm Deadlift from 2" platform. 1rm below parallel box squat.

Conditioning: AMRAP in 12 minutes of 15 OH squats (75/45), run 200.

Strength: Barbell Floor Press: 8x3 @ 40% of 1rm.

Conditioning: 4 rounds for time: Row 300, 10 band thrusters (purple/red), 10 F2B.

Strength and Conditioning: For time: 21,15,9 power snatches (96/65) and burpees. 

Strength: 6x1 DL @ 65% of 1rm from a 2" platform. 10x2 below parallel box squat @ 65% of 1rm.

Conditioning: Double alternating tabata: KB swings (32/24kg), Box Jumps (24"/20").

Strength and Conditioning: Row 500 followed by ten round of 5 ring push-ups and 5 pull-ups followed by a 500m row.

Strength: 1rm DL from 2" platform. 1rm below parallel box squat.

Conditioning: progressive hanging DB CnJ (45/30).