Saturday, July 20th, 2019

METCON

"Partner Tommy Mac"

2 rounds:
12 Synchro burpee otb
24 Thrusters (115/75)
12 Synchro burpee otb
24 Power snatch
12 Synchro burpee otb
24 Push Jerk
12 Synchro burpee otb
24 Hang Squat Clean
12 Synchro burpee otb
24 Overhead squat

Susie Prieto
Friday, July 19th, 2019

Strength

Push Press
6x3
s/s with
Single Arm Row
4x8-12

METCON

21-15-9-6-3
Cal Assault Bike
Pull ups
Double Under (4x reps)
HR Push ups

Susie Prieto
Wednesday, July 17, 2019

Strength

TnG Power Snatch
10-8-6-4-2
*same weight across all sets*
(rest 60 seconds- 45 seconds - 30 seconds - 15 seconds)

METCON

12min AMRAP
4-8-12-16-20-etc
Handstand push up
T2B
KB Snatch (35/26)

Rx+ (53/35)

Susie Prieto
Tuesday, July 16th, 2019

METCON

4 minute AMRAP
21 Front Squat (115/75)
15 box jump over
200m Run
Max KBS (53/35)

Rest 2 minutes

4 minute AMPRAP
21 KBS
15 Front squats
200m Run
Max Burpee box jump over

Rest 2 minutes

4 min AMRAP
21 box jump over
15 KBS
200m Run
Max Front Squat

Rx+ ( 135/95) (70/53)

Core buyout


Susie Prieto
Saturday, July 13th, 2019

METCON

Teams of 2

“Partner Tillman”
7 rounds each:
7 Deadlift (315/205)
200m Sprint
15 Pull ups

*Partner 2 begins their round when partner 1 finishes their run*

Susie Prieto
Wednesday, July 10th, 2019

Strength

Split jerk
2-2-2-1-1-1-1

METCON

3 rounds:
400m Run
15 T2B
12 Push Jerk (115/75)
9 Strict Pull ups

Rx+: (155/105)
6 Bar Muscle Ups (Instead of strict pull ups)

Susie Prieto
Tuesday, July 9th, 2019

METCON

4 rounds:
10/7 Cal Row
10 Power snatch (75/55)
10 Box jump over
10 Power clean and jerk
10 Burpee over the bar
10/7 Cal bike

Rest 3 minutes between rounds

Rx+ (95/65)

Susie Prieto
Monday, July 8th, 2019

Strength

Back Squat
3 x 10

METCON

For Time:
12 Thrusters (95/65)
24 KBS (53/35)
48 Wall Balls
24 KBS
12 Thrusters

RX+
(135/95)
(70/53)

Susie Prieto
Saturday, July 6th, 2019

Metcon

Teams of 2
I go, you go
7 Rounds each:
9 Deadlift (135/95)
7 Hang Power Clean
5 Front Squat
3 Push Jerk
100m Run

Rx+: (165/115)

Susie Prieto
Thursday, July 4th, 2019

In observance of Independence Day, we will only be running two classes: 9AM & 10:30AM. The gym will close promptly at 12PM.

“Whitten”

5 rounds:
22 KBS (70/53)
22 Box jump
400m Run
22 Burpee
22 Wall Ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Susie Prieto
Wednesday, July 3, 2019

Strength

10 min EMOM
Clean Pull + Power Clean

METCON

2 x 5 min AMRAP
4 Power Clean (155/105)
8 T2B
12/9 Cal Bike
*Rest 2 minutes between AMRAP

RX + (185/135)

Susie Prieto
Tuesday, July 2nd, 2019

METCON

Every 7 minutes for 21 minutes:
12 Front Rack Lunges (115/75)
12 Pull Ups
12 HSPU
12 Pull Ups
12 Front Rack Lunges
12 Push Jerk

RX+: (155/105)
C2B

Susie Prieto