| Week of 3/15/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | Coming up: Saturday, March 21 @ 11am – Yoga w/ Rebecca Andelin of Corepower Yoga Saturday, April 4 @ 8am – 858 Hike at Los Penasquitos Saturday, April 18 @ 11am – MEMBERS ONLY Rowing Clinic w/ Coach Jonathan Saturday, May 2 – Sunday, May 3 – Burgener Strength Weightlifting L1 Course @ Mission Gorge |
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| SWOD | FOR LOAD 10RM Back Squat (Score is Load) |
(10 min) Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row |
EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. (Score is Load) |
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| WOD | “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (40/30)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (40/30)* (Score is Rounds + Reps) L2: 10/8 Cal Row, Box HSPU, (30/20) L1: 8/6 Cal Row, Seated DB Strict Press or Pike Push Ups, (20/10) |
4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean (95/65) Time Cap: 11:00 (Score is Time) Rx+: Unbroken DU L2: 100 DU/SU mixed OR 75 Penguin Taps, (75/55) L1: 125 Singles, (45/35) Beginner: 15 DB Front Squats |
E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups* *Muscle-Ups can be ring or bar & strict or kipping. (Score is Reps) L2: Strict Pull-Ups (Bar or Ring) L1: Banded Pull-Ups or Ring Rows |
5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53) 20 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Vest or other weight optional. (Score is Each Set for Time) L2: 17/12 Cals, (53/35), (20/14) L1: 14/9 Cals, (35/26), BW Lunges |
“THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics. (Score is Load) L2: (205/135) L1: (185/125) or scale as needed Beginner: 2-3 DB C&J every :30 |
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. (Score is Time) Rx+: C2B L2: Banded PU, (165/110) L1: Ring Rows, (135/95) or pick challenging weight Beginner: 75% of the reps, Goblet Squat with KB or DB Front Squat |
| Stretching | 1:00 Child’s Pose 1:00 Saddle + Arm Cross (R) 1:00 Saddle + Arm Cross (L) 1:00 Child’s Pose 1:00 Rebound Recovery |
Downward Dog Lizard Pose Half Split Pigeon Pose |
Banded Shoulder and Lat Stretch Series | Saddle Pose Forward Fold (Seated or Standing) Dragon Pose |
Puppy Dog Thread the Needle 10 Cat Cows 10 Scorpions |
Archer Pose Frog Pose Supine Twist Legs on the Wall 2:00 |
| Accessory: Optional for either “look good naked” gains or some skill work | Tempo Rower Pike Ups 31X1 *3 counts down from the pike, hold 1 count in the plank, explosively bring your body back into the pike position, hold the top for 1 count |
Barbell Windshield Wipers 3×8-12 |
Accumulate 75-100: Banded Lat Pull-Downs Banded Tricep Push Downs Banded Face Pull-Aparts *Break up and rest as needed |
3 SETS 30 Weighted Sit-Ups* *Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired. (Score is Load) |
COOL DOWN – FOR RECOVERY 3:00 Slow Bike, Run or Walk 3:00 Foam Rolling Lats & Shoulders |
Partner Accessory AMRAP 10 P1: Sled Pull Sprint 50m (100/75) P2: Farmer Hold Until P1 returns (AHAP) |
| Programming notes | ||||||