WOD

Announcements:
-Special Inversion Yoga class this Sunday at 9am with Ninja Rob.
-Moving Weekend June 29&30th & July 1st! We need your help moving all the things, we will have a sign up list starting soon for shifts and Trucks (if you have one).

A. Back Squat – 5 sets of 3 reps as pyramid / reverse pyramid
Example:
325 x 3, 355 x 3, 385 x 3, 355 x 3, 325 x 3
(one heavy set in the middle of increasing/decreasing weights)

B. 4 Rounds:
AMRAP 30 seconds Push-ups
Rest 30 sec
AMRAP 30 seconds Air Squats
Rest 30 sec

C. Reps 10-8-6-4-2-4-6-8-10 For Time (12 min cap):

Thrusters (110/75)
Burpee Box Jumps (24/20’’)

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STRONG PROGRAM:

Legs (Quad dominant) + Core
Parts A and B stay the same each week. Track these metrics.

A. Back Squats – Reps 12-9-6-3
*Increasing weight each set to top triple
Then complete 2 sets of 4 reps @ the 6-rep weight

B. Rear-Foot Elevated Split Squats
Load back-rack, front-rack or farmers hold (stay consistent week to week)
Reps 10-8-6-4 (increasing weight) per leg

C. EMOM x 5 min
5 reps of SUPER HIGH Box Jumps (step down safely)

D. 3 Rounds @ steady/consistent pace:
50 Walking Lunges (no weight)
20 Sit-ups or V-ups (ADV GHD)

Address:

1019 Garnet Ave
San Diego, CA 92109

Phone Number: