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Warm -up Clean and Jerk Prep 800m Run! 10 C&J 600m Run 10 C&J 400m Run! 10 C&J 200m Run! 10 C&J 100m Run! 10 C&J 135/95   This is especially long workout, take your time and pace yourself..

Skill Push-ups  ( focusing on achieving proper depth and keep elbows close to the body. ) Light Back Squat 50-60 % 21-15-9-6-3 Back or Front Squat 155/105 Lateral Burpee Over Bar Midline 50 weighted situps * go up in weight from last week.

Skill Spend 10 Minutes focusing on strict toes to bar. Work Push- Press 5×3  @ 60 -75% FRAN 21-15-9 Thrusters #95/65# – Pull- ups *  Beginners should sub pullups for jumping pullups or rings rows. * make sure you’re very warmed up and mobile. * please note your time. Cool D

Strength Hang Power Clean 5×2 (Heavy) this would be a good time to experiment with finding your heaviest  2RM  Hang Power Clean. RM = Rep Maximum. 5 rounds of: 7 reps of deadlift at 135/83 lb 10 reps of 24/20 in box jump 20 reps of double unders * sub double -unders f0r 60 single

Partner WOD AMRAP in 5 Minutes 1 P Snatch/1 Burpee 2 P Snatch/2 Burpees 3 P Snatch/3 Burpees 4 P Snatch/4 Burpees 5 P Snatch/5 Burpees Rest 2 Minutes AMRAP in 5 Minutes 1 Thruster/1 Pullup 2 Thrusters/2 Pullups 3 Thrusters/3 Pullups 4 Thrusters/4 Pullups 5 Thrusters/5 Pullups Gents=11

Complete as many rounds/reps as possible in 10 minutes of: 10 Pull-Ups 10 Push-Press (75/53) 10 Sumo DeadLift High-Pull (75/53) Rest 3 minutes Then Dogtown Mile for time.  (From Dogtown Athletic to West Grand Avenue )  

Skill Spend 10 minutes working Pistols Strength 15 minutes working up to heavy Overhead Squat.  Some of you never attempted Overhead Squats before, Please watch the following link for some pointers before coming to class. This video is not meant to teach you everything you need to kno

Spend 20 minutes on Prowler pushes and double‐under practice: Prowler pushes ‐ 60 yards per attempt, weight ranging from 50‐150 lbs per sled (have all sled out, clients can choose their own sled). Immediately after finishing a prowler push, go directly into double‐unders for roughly 2

Strength Back Squat 7X3 @ 80-85 % Work 150 Burpees for time ( yes really, no April Fool’s joke… ) The burpee  is probably the most important you can do for yourself outside of squatting.  Some of the members  inquired why I love the burpee so much? Because it sucks, and how do you get

Warm-up Mobility, foam roll, power plate, or the buffer. .however you get it in , get it. Work 200 m run ( To the 26 Bus Stop) 5 reps of power clean at 225/155 lb  ( Beginners 185# / 105#) 15 reps of toes-to-bar 10 reps of push-up 400 m run ( Hodo Soy / back to Dogtown Athletic) 4 rep