Workout of the Day A. Four sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 90 seconds Good Mornings x 6-8 reps @ 3011 Rest 90 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 95/65 lb. Push Press x 10 reps Pull-ups x 10 reps Rest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 32/24 kg Kettlebell Swings x 10 reps Hand-Release Push-Ups x 10 reps
Read more →Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes B. Four rounds for time of: 115/75 lb. Hang Power Snatch x 10 reps 24″/18″ Box Jumps x 20 reps
Read more →Workout of the Day A. Four sets of: Front Squat x 3-5 reps @ 30X1 Rest 20 seconds Pull-ups x Max reps Rest 3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 155/105 lb. Power Clean x 10 reps Burpees x 10 reps
Read more →Workout of the Day A. Take 15-20 minutes to build to a heavy Jerk (Split or Power) B. In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps (55/35 lb)
Read more →Workout of the Day A. Four sets of: Deadlift x 3-5 reps Rest 2-3 minutes B. “Jackie” For time: Row 1000 Meters Thrusters x 50 reps Pull-Ups x 30 reps Time to beat – 5:11 (Josh Bridges, 2013 Regionals)
Read more →Invictus is Closed During the SoCal Regionals Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt! Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
Read more →Invictus is Closed During the SoCal Regionals Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt!
Read more →Invictus is Closed During the SoCal Regionals Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt!
Read more →Workout of the Day A. Six sets of: Back Squat Set 1 – x 3 reps Set 2 – x 2 reps Set 3 – x 1 rep Set 4 – x 3 reps Set 5 – x 2 reps Set 6 – x 1 rep Rest 3-4 minutes between sets B. Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Kettlebell Swings (32/24 kg) 20 Wall Ball Shots
Read more →Workout of the Day A. Take 15 minutes to build to a heavy Jerk B. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 300 Meters Push Press (115/75 lbs)
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