Monday, 12-3-18
Deadlift-9 sets
1×3 @ 75% of 1 RM
3×3 @ 80%
3×3 @ 85%
3×3 @ 90%
3 RFT
30 Double KB hang Snatch 40/25
30 Double KB Front Sq. 40/25
*20 min Cap*
Deadlift-9 sets
1×3 @ 75% of 1 RM
3×3 @ 80%
3×3 @ 85%
3×3 @ 90%
3 RFT
30 Double KB hang Snatch 40/25
30 Double KB Front Sq. 40/25
*20 min Cap*
Water or Coke – Incredible !!!!! Can you believe this….? Very interesting!!! And this is not even about the sugar content! WATER #1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population) #2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger. #3. Even…
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: Alternating…
Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…
Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike. In teams of 3 – Buy in: 3 Rds 60 HSPU 2:1 20 Bar Mu ( 30 Pull Up + 30 Dips) ..then… 30 Power Snatch 75/55 30 Power Snatch 95/65 30 Power Snatch 115/75 30 Power Snatch 135/95 30 Power Snatch 155/105…
Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
Partner WOD 5 Rds each 25 DB Snatches 55/35 25 SDHP 75/55 25 Reverse Lunges 25 Push Ups 15/12 AAB Partner 1 does 25 snatches then partner 2 does 25 snatches….