A) Back Squat 3-3-3-3-3 B) AMRAP 10 MIN 7 Strict HSPU's 14 Box Jumps (24"/20") INT / 55+ RX HSPUS ON 5" RISER BEGINNER PUSH UPS STEP UPS
2019 06 02
A) "Annie" 50-40-30-20-10 Double under Sit up B) Have 3 different types of veggies today INT /55+ RX SAME BEGINNER SINGLE UNDERS
2019 06 02
20 minutes at a sustainable pace 100m farmers carry (HEAVY) 250m row 10 double KB DL (SAME AS FC) 20 push ups INT / 55+ RX SAME BEGINNER SAME
2019 05 31
2019 05 30
EMOM 10 MIN 6 DL (315#/225#) + 3 BFB REST 5 MIN (change weights) EMOM 10 MIN 3 Hang PC (225#/155#) + 6 BFB INT / 55+ RX 225#/155# DL 155#/105# HPC BEGINNER 3 PERFECT DL + 3 BURPEES (no bar facing) 75#/55# DL 3 PERFECT HPC + 3 BURPEES…
2019 05 29
Close Grip Bench Press 10 X 3 (2010) Bent over single arm DB Row 10 X 10 each arm (3011) rest 90 sec between sets *Superset the two movements: 3 Bench press then 10 rows on each arm Resting about 90 seconds between each movement. Thre rest period of not…
2019 05 28
5 Rounds 2 minute assault bike at sustainable pace for all 5 rounds 30 sec L side plank 30 sec R side plank 1 min forearm plank 2 min Row at sustainable pace for all 5 rounds INT / 55+ RX SAME BEGINNER SAME
2019 05 27
HAPPY MEMORIAL DAY The gym will be closed today, but don't worry... We've got a great aerobic capacity track workout for you if you're itching to get some fitness in. Head down to Gilroy High or Gav's track and try out this workout: 4 Rounds 400m at mod/tough pace (ideally…
2019 05 26
Murph For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run INT / 55+ RX SAME BEGINNER 1 MILE RUN 50 RING ROWS 50 PUSH UPS 50 AIR SQUATS 1 MILE RUN Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile…
2019 05 24
Every 2 min X 24 MIN 0:00-2:00 - Row @ 70%-75% 2:00 - 4:00 - 5 Sumo inchworms (no push ups) + 6 ALT Rev lunges + 6 Cossaks squats (3 each side) *you may use a light weight for this if you'd like, but contorl and R.O.M. is more…
2019 05 23