WOD

Announcements:

-Special Inversion Yoga class this Sunday at 9am with Ninja Rob. Plus Sunday Skool at 10am with Coach Ben.

-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).

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A. Alternate Movements x 4 sets each:
Reps 10-8-6-4 (increasing weight each set)

Strict Press
Rest 1-2 min
Front Squat (from ground)
Rest 1-2 min

B. Get as far as possible (or finish) sequence in 15 minutes:

Reps 15-12-9 (108 reps):

Hang Power Cleans (95/65, ADV 135/95)
Front-Rack Lunges (same barbell)
HSPU

Rest EXACTLY 2 min

Reps 12-9-6 (81 reps):
Same Movements

Rest EXACTLY 2 min

Reps 9-6-3 (54 reps):
Same Movements

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STRONG PROGRAM:

Vertical Upper Body Push/Pull
Parts A and B stay the same each week. Track these metrics.

A. Strict Barbell OHP – 3 x 4-6 reps
*Increase weight if you make all 3 sets of 6 reps

B. Alternate Movements x 3 sets each:
Choose Ring or Bar. Stay consistent week to week
*Increase weight following week when you can achieve 5 (or 10) reps on all 3 sets

Weighted Dips x 5 reps OR Push-ups x 10 reps
Rest 1-2 min
Weighted Pull-ups x 5 reps
Rest 1-2 min

C. Superset x 2 sets each:
50-60 reps of “DB Swings” (see video)
+ 60-second static lateral arm hold (add 2.5 or 5# plates as feasible)
Rest 2-3 min

https://www.youtube.com/watch?v=tbuZsjLZl_M

D. Superset x 3 sets each:
Preacher Curls x 15-12-9 (increasing)
Lying DB Tricep Extensions x 15-12-9 (increasing)
Rest 2-3 min

Address:

1827 Garnet Ave
San Diego, CA 92109

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