Tuesday January 15, 2019

Skill

Back squats 5×4

WOD
15 minute cap
Ladies go reverse order!

30 cals bike
40 front rack lunge 75/55
50 thrusters 75/55
40 push-ups
30 pull-ups

Monday January 14, 2019

WOD 16 min cap
24-18-12-6
Burpee Box Jump 24/20
40’ lunge
HSPU
40’ lunge

Finisher
3 sets
10 each direction KB Halos
10-20 strict hanging knee
raises. No swinging
10 ea leg Bird dogs

Friday January 11, 2019

Partner workout: 24 min AMRAP

50 KB burpee cleans
6 Rope climbs
50 KB front squat
4 Rope climbs
50 right arm thrusters
2 rope climbs
50 left arm thrusters

RX two 53/35 

RX+ two 70/53&legless

Can use DBs if needed

For burpee cleans and
Front squats, use 2 kb
1 kb for thrusters

Thursday January 10, 2019

Saturday workshop from 2-4 pm. All members and guest welcome. Covering nutrition fundamentals, strength training basics, body composition, and pull-ups.

At the same time as the workshop we will also be hosting the Natomas Community Market! More fun vendors to explore when the workshop isn’t specific to you! (If you want know any vendors feel free to encourage them to reach out)

Skill/ strength
Sumo DL
6×5
No drops
Resetting each rep to
Find proper position

WOD
9 minute AMRAP
6 Push jerk 155/105
9 over the bar burpees

Wednesday January 9, 2019

Saturday workshop from 2-4 pm. All members and guest welcome. Covering nutrition fundamentals, strength training basics, body composition, and pull-ups.

At the same time as the workshop we will also be hosting the Natomas Community Market! More fun vendors to explore when the workshop isn’t specific to you! (If you want know any vendors feel free to encourage them to reach out)

Skill/strength
20 minutes and 12 lifts
To find heaviest clean and jerk

WOD: 5 minute cap
Grace*
30 C&J 135/95

*run this in two heats so athletes can use partner to help them keep track of reps.

Optional Finisher:

3 sets of 15-25 banded glute bridges

3 sets of 15-25 hollow roc…

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