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
45#/35# HPC
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
written in stone, but a guideline
INT / 55+ RX
SAME
BEGINNER
Bent over Rows 10 X 5 each arm
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 this is at your 1 mile PR pace)
200m recovery jog
300m at exact same pace as 400
100m SPRINT
300m at exact same pace as previous 300 & 400
100m SPRINT
REST 3 MIN
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 run.
If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,
who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”.
From here on it will be referred to as “Murph” in honor of the focused warrior
and great American who wanted nothing more in life than to serve this great country
and the beautiful people who make it what it is.
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 important
4:00 – 6:00 – 10 hollow rocks + 30 sec arch hold
***Continue rotating each station every 2 min X 24 min
INT / 55+ RX
SAME
BEGINNER
SAME
2019 05 23